CROSSFIT
A. Three position top to bottom squat snatch up to 75% 1RMx4 complexes; rest 2 min
B. Snatch Dead lift, 3x3; rest 2 min
+
8 Min AMRAP:
10 Deadlift 225#/155#
14 Box jumps 30/24"
10 Lateral ball throws each side
+
10 Lateral Banded walksx3; rest 1 min
10 Lateral step upsx3; rest 1 min
___
ENDURANCE
OFF
___
SPORT
A. Power Clean and Jerk - 10 Reps for Time @225/155 - rest 3:00 x2
-scale as needed to be clean and crisp
+
14 Min AMRAP
15 DL @185/115
15 Bar Facing Burpees
5 Bar MU
+
For Time
400m Dball Carry (bear hug on chest)
+
20 min low back mobility
