Strength: Clean and Jerk
E2M for 8 Sets (16m), 1 Clean (any) + 2 Push Jerks (must be push jerk)

7 Chest to Bar pull-ups
7 Push-ups
7 Front Squat 135/95
21 Double Unders

S: Jumping Pull-ups, 75/55, 40 Singles
L1: Banded pull-ups (CTB or Regular) 95/65, Mixed DU and SU

Rx+: 4 Bar MU, 155/105

Lift: Clean and Jerk
E2m for 8 sets: 1 + 2

Accessory: EMOM 10m
O: 3 Clean DL
E: 8 KB SDLHP, heavy

Conditioning: 7M AMRAP
7 KB Swings (heavy)
7 Push-ups
7 Front Squat
21 Double Unders/40 Singles

The Program
1. Strength and WOD

2. E2m for 20m
5 Step Ups holding DB or KB 55/35
10 DB Snatch, alt
15 Burpees

3. Bench Press

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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