9.24.22

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E2M
1 Clean & Jerk
w/ 2 sec pause at knee
w/ 2 sec pause in dip
w/ 2 sec catch pause
Starting with 70% 1RM

5 Rounds E2M
1 Block Clean +
2 Split Jerks

CrossFit
Metcon
60 Sit-ups
1500/1200m Row
50 Box Jumps @ 24/20”
1000/800m Row
50 HRPU
500/400m Row
60 Grasshoppers
Retest from 3/8/2021