07072017

CROSSFIT

A.  3 Position squat clean (above the knee, below the knee, floor) up to 60% 1RMx5 complexes; rest 1:30

B.  Single leg clean grip RDL, 8 each sidex3; rest :20 sec between sides/1 min between sets

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3 Rounds not for time:

Row 500 m

10 Hang power clean 135#/95#

15 Box jumps 24/20"

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:15 sec supine single knee to chest stretch each side

:15 sec supine twist each side

Banded three way hamstring stretch

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ENDURANCE

OFF

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SPORT

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

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

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20 Min AMRAP

20 DB Snatches @50/35

20 BJ @24/20

20 CTB

20 Burpees

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10 Min EMOM

2-3 Bar MU

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15 min low back/shoulder mobility