Thursday

CROSSFIT

STRENGTH ENDURANCE
10 minute EMOM
3 power snatch + 7 box jumps (be explosive)

INTERVAL WORK
3 rounds alternating between exercises 1min at each
– Burpee ball slams
– Double Unders
– Kb front rack lunges
– Rowing
– Rest

OLY LIFT

Clean pulls
7 x 3 reps @ 100-120% 1RM clean

Clean complex
1 power clean
1 squat clean
2 split jerks

WOD
21-15-9
Squat clean 60/40kg
Hand release push-ups