Thursday

"CROSSFIT HEALTH"
Oly
Clean Pull + Hang Power Clean From 1" Off Floor + Split Jerk w/pause
(3sec pause in Split of both Split Jerks, focus on catching power clean deeper in strong receiving position)
5x1+1+2 Moderate-Heavy (Approx 70-80% PC)

Metcon

AMRAP 20min
Run 400m
15 Box Jumps
10 Pull-ups



"CROSSFIT PERFORMANCE"

B/Row
5x5-50/50/60/70/80%

Superset
Clean Pull
5x3-90% (Max Clean)

2 Rounds
Row 6oom
15 Thrusters 135/95

Rest 2 mins