TUESDAY

CrossFit

Strength: Press
2-2-2-2-2-2

• Perform 1 set of UB, Kipping Pull-ups every other set of Press (sets 1,3, and 5). Scale for at least 5 reps each set. Bar and Ring MU are in play

WOD : For Time
25 Toes to Bar
10 Hang Squat Snatch 75/55
15 Thrusters
10 Hang Squat Snatch
Run 400m
15 Hang Power Clean
10 Hang Squat Snatch
15 Sumo DL High Pull
Run 400m
10 Hang Squat Snatch
25 Toes to Bar

S: 200m Run, Scale to Hang Power Snatch if needed
L1: 300m Run

Rx+: 95/65

Strong

Lift: Push Jerk
Find a 1 rep max

Accessory: Press (from floor)
1 ME Chin Over Bar Hold After Each Set

Conditioning : 12m AMRAP
10 Hang Squat Snatch 75/55
10 Thrusters
10 Sumo DL High Pull

The Program

1. Strength and WOD

2. EMOM 12m
O: 20′ HS Walk + 20s HS Hold (use wall as needed)
E: 3+ Muscle Ups, go for ME every time

rest 3 minutes then

5m AMRAP
5 Bench Press BW/75% BW
5 Power Clean BW