Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 6 min

Power Clean + Hang Clean (squat) + Jerk @ 70-85%
Build to a weight you can complete all 6 minutes and do the same weight throughout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Retest of 8/5/14

As Many Rounds As Possible (AMRAP) in 7 minutes

7 Burpees

7 Hand Stand Pushups (HSPU)

Optional Accessory Work

Metcon (No Measure)

Snatch skill work. Keep weights light. You will snatch a lot Friday!