Main – CrossFit

Weightlifting

Clean and Jerk (Find 1RM)

Metcon (Weight)

EMOM 9 Min

0-3 min 70% Full Clean + Power Clean + Full hang Clean + Power Hang Clean.

4 min Change weight

5-8 min @ 80% 1 Full Clean

**Record weight of Full Clean

Metcon

Metcon (Time)

4 Rounds w/ KB (53/35)

15 single arm swings (Russian)

10 Clean and Jerk

5 OHS

Cashout: 50 total walking lunges. Hold KB how you want.