06302017

 CROSSFIT

A. Split jerk, 2 EMOM for 10 min

B. Back rack step ups, 10 totalx3; rest 2 min  

15 Thrusters 115/75# 

10-15 Pullups

25 Sit ups  

rest 1:30

x3

:10-:15 sec bar hang

Foam roll lats and thoracic spine

:20 sec banded lat stretch

x2

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ENDURANCE

OFF

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SPORT

A. Squat Snatch - Build to a Tough Single with Perfect Form - this part is over as soon as a rep isnt caught perfect, even it is 50% of your 1RM

B. 10-16 Singles @80-95% of A, all with perfect foot and shoulder positions - rest as needed

+

7 Min AMRAP

7 Hang Power Cleans @115/75

7 OTB Burpees

+

For Time

300/250 Cal AD

30 DU Every 3 Min

+

20 min z1/moiblity