Crossfit

A) 1 power clean and split jerk.

Go every 45 seconds for 10 rounds @75% 1RM C+J

*Emphasize quality and consistency of movement. If reps get sloppy, lower the weight.

B) Partner WOD I-go-you-go style for 5 rounds each:

Row 500/400m + 20 lateral hops over the rower

*25 minute time cap

Metcon Class

Hero WOD

“Tommy Mac”

(With dbs instead of barbell)

2 rounds for time:

12 burpees

12 db thrusters

12 burpees

12 db GTOH

12 burpees

12 db push jerks

12 burpees

12 db hang squat cleans

12 burpees

12 single arm db OH squats (6 left/6 right)