CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(rest as needed)
For load:
Bench Press 5-5-5-5-5
(rest as needed)
AMRAP 2:00
DBall Over the Shoulder 150/100
~then~
AMRAP 2:00
Push-ups
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CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 5-3-1
(rest 2:00)
For load:
Weighted Push-ups 5-3-1
(rest 2:00)
5 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double-unders (unbroken)
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Weightlifting
Power Snatch
75% 2×3
80% 3×2
Jerk
75% 2×2
80% 2×2
85% 2×2
Snatch Grip Push Press
5×4 -choose your weight-
“You can never plan the future by the past.”
~Edmund Burke
