Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - Run 200m

MIN 2 - Max Slam Balls

Workout

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

Capacity Work

7 SETS FOR QUALITY

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

HOMEWORK

CONDITIONING

E2MOM x 18 MINUTES

Min 1 & 2 - Row for Meters

Min 3 & 4 - Ski or Run for Meters

*Smooth, consistent and repeatable pace throughout

STRENGTH

FOR TIME

30-20-10-20-30

Alt. DB Snatch (50/35)

Toe to Bar

CrossFit Journal: The Performance-Based Lifestyle Resource