CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Jumping squat

- 50 Skipped Rope

- 5 Empty bar power Clean

- 5 Empty bar Deadlift

STRENGTH

A. EMOM 6

- 2 Clean and jerk

B. EMOM 6

- 3 Deficit Deadlift

METCON (EMOM)

Every 2:30 mins for 12:30 mins:

- 8 Cal

- 6 Deadlift

- 4 Power Clean

- 2 Front Squat

- 2 Thruster

ACCESSORIES

:30 ON / :20 OFF x 6:

- Front Rack KB Hold

- Overhead KB Hold

- Weighted Plank