TUESDAY

CrossFit

Strength : Low Bar Back Squat
5-4-3-3-3-3

WOD : 12m AMRAP
12 Broad Jump 6/4′
12 Hang Clean and Jerk 115/75
3 Wall Climbs
12 Lateral Burpee over Bar

S: 75/55
L1: 95/65

Rx+: 135/95

Strong

Lift : Snatch
a: 10 Minutes Drill
– Tall Snatch, Snatch Balance

b: EMOM 10m : 2 Squat Snatch

Accessory : High Bar
5-4-3-3-3

Conditioning : 12 Minutes
12 Broad Jump 6/4′
12 Hang Clean and Jerk 115/75
12 Power Snatch
12 Lateral Burpees

The Program

1. Strength and WOD

2. Snatch : Done E90s
5×1 Squat Snatch  80% (warmup to 80% then do 5 sets @ 80%)

rest 3 minutes then

Clean and Jerk : Done E90s
5×1 Squat Clean and Jerk : 80%, warmup to 80% as needed

3. Front Squat : x1 rep scheme
Done E2M, pause for 3s in absolute bottom. At least 5 sets, heavy as balls