Strength

Power Clean + Hang Clean + Jerk
Build to a Heavy Complex

WOD

For Time
20 Power Snatches 75/55
25 Bar-facing Burpees
30 Thrusters 75/55
25 Bar-facing Burpees
20 Power Snatches

L3: 95/65

Comp HW

20 Minutes For Quality
Assault Bike (Talking pace)

10min AMRAP for Quality
10 Pass Through Standing,
10 Pass Through Squatting,
5 Behind the Neck Sotts press with empty bar,
10 push-ups

3 Rounds NFT
10 GHD Sit-ups
10 GHD Hip Extensions

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource