CrossFit

A: Clean and Jerk + Hang Cleans and Jerk

Build a heavy complex in 10:00

B: 20:00 Cap

Buy in
100 Double Unders
then

15-12-9-6-3 reps for time of:

Alt Dumbbell Hang Clean and Jerk
Weighted Pull-Ups 22.5/15kg

Buy out
100 Double Unders

Olympic Lifting

A: Snatch Grip Deadlift to Power Position + Low Hang Snatch

4 x 2 @ 65%
*Add 2.5-5kg each week

B: Paused Front Squat

4 x 2 @ 70% w/ 2 second pause
*Add 2.5-5kg each week

C: Seated Box Jump

4 x 5; Rest 1:00
*Can measure by height of box

D: DB Rear Foot Elevated Split Squat

3 x 10 each leg; Rest 1:00 b/w legs

Quick Fit

A: Row

5 Rounds Max Meters
30s Work
2:00 Rest

B: 14:00 AMRAP

20 DB Push Press
10 Box Jumps
200m Run

C: 4x Max Russian Twists in 30s
Rest 1:00

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