Conditioning - first

12-9-6

Thruster @ 75/55

Pullups

—rest 2:00—

Repeat the 12-9-6

Capacity Work

**Same rep scheme

DB Front Squat

Ring Row

Strength - post conditioning

Back Squat

3 sets of 3 at 70% (moderate-heavy)

3 sets of 2 @ 75% (heavy, nowhere near maximal)

1.5-2 min rest between sets.  

Homework - Bias Work, Choose One ☝️

Snack Work

Dual KB Front Squat - 3x12 (3111) moderate weight

3 Sets

30 sec Ring Support, Pushup position

12 Total DB Press, alternating (6/6)

Strength

10 Sets every 1:15

3 Hang Power Cleans @ 185/145

Conditioning

12 Minute Grind @ 7.5 of 10 effort

12/8 Cal Bike

8 Lateral Burpees Over Box

10 Dumbbell Snatches @ 50/35

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource