CROSSFIT

WU

2x

- 10 CAL

- 10 Air Squat

- 5 HRPU

- 10 V-ups

STRENGTH

A.

4x

Cleans techniques

- 1 power Clean at the knee

- 1 Power clean above the knee

- 1 Power clean from the hip

B.

4x

split Jerk technique

- 1 Pause Dip position

- 1 Split Jerk

- Pause at the catch

WOD

For time:

3x

- 15 Cal Row

- 12 WB

- 6 power clean (25/30)

Then immediately into ..

- 30 Alternating DB renegade row

- 30 Hang dual DB snatch

- 30 Alternating DB curls