DAY 1
Strength:
Back Squat 4×5 @75%
Olympic Lifting:
3-3-3 Clean Pull
Conditioning:
For time
1000M Row
25 Hang Power Cleans 185/118lb
Day 2
Conditioning
CrossFit Open 15.3
7 Ring Muscle-ups
50 Wall Balls 20/14lb to 10/9′
Accessory:
3-5x
25’ Yoke Carry
25′ Handstand Walk
25 GHDSU
Day 3
EMOM 10
1 Snatch up to 80%
Conditioning:
4 Minutes to complete:
2 Rounds of
5 bar facing burpees
15 Snatch 75/53lb
Then Max Effort Cal Row
Rest 2 Minute
4 Minutes to complete:
2 Rounds of
5 bar facing burpees
10 Snatch 95/63lb
Then Max Effort Cal Row
Rest 2 Minutes
4 Minutes to complete:
2 Rounds of
5 bar facing burpees
5 Snatch 135/93lb
Then Max Effort Cal Row
Rest 2 Minutes
4 Minutes to complete:
2 Rounds of
5 bar facing burpees
3 Snatch 165/108lb
Then Max Effort Cal Row
Post total calories on rower
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