Weightlifting:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (OT2M x 5 – Build)
Begin each round with 30 Double Unders.
Metcon (Time)
3 Rounds
15 Thrusters (95/65#)
15 Chest to Bar Pullups
15 Thrusters (95/65#)
15 Chest to Bar Pullups
After Party:
Banded Lat Stretch
Foam or BB Roll Quads
Foam or BB Roll Quads
CrossFit LITE:
5 Rounds
:30 Jump Rope
15 Goblet Thrusters
30 Situps
15 Jumping Pullups
:30 Jump Rope
15 Goblet Thrusters
30 Situps
15 Jumping Pullups
