Polar Throwdown!

 

Olympic Lifting:
Beginner/Intermediate:

Drill: Snatch Pull (review from pocket, hang, and ground)
Three Position Snatch (Pocket, Hang, Ground) RM, then 3×1 @85%

Advanced:
Power Clean + Hang Clean 4x(1+1)
Jerk 5×1

CrossFit WOD

3×8-10 Dumbbell Bench Press

21-15-9 Reps of time
Bike
Kettlebell 53/35lb
Box Jump 24/20”
Toes-2-Bar


BodyFit

AMRAP20
20 Cal Bike
20 KB Swings
20 Mt Climbers
20 Alternating Bicep Curls
10×25’ sprint