Main – CrossFit

Weightlifting

Clean and Jerk (3×2 @ 70, 3×1 @ 85%)

Metcon

Metcon (3 Rounds for reps)

3 AMRAPS, 1 minute rest btwn Sets

AMRAP 4 Min

12 Back Squats (95/65)

12 Shoulder to Overhead (95/65)

Optional Accessory Work

Jerk Balance (3×2 @ 50% of Jerk)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Warm-up

Squat Therapy (No Measure)

The four drills are:

The Wall Squat

The Goblet Squat

The Bar Squat

The Pole Squat

**From Breaking Muscle