CrossFit

Clean

3 Position Clean (Floor, Low Hang, Hang)

1 Complex every 2 mins for 10 mins starting at 0:00

@75% – 80% of 1RM

Metcon

6 min AMRAP

8 deadlifts 225/155

8 cals Assault Bike

Rest 3 min then,

6 min to find 1RM Hang Clean

Purpose and Desired stimulus:

– clean technique complex

– open movement intervals

– deadlift metcon

– heavy lift under fatigue

– going heavy under fatigue requires extra attention on bracing

– be smart.

– Scale weight/reps to ensure unbroken fast sets

– only go as heavy as technique allows

MFIT

Activation:

Perform as circuit 2x through

– Band Pull Aparts 10 reps

– Banded press 10 reps

– Banded lat press down 10 reps

– Banded face pulls 10 reps

FBB:

3 rounds:

A1. Incline DB Bench Press 12-16 reps; rest :15

A2. Inverted Row 12-16 Reps; rest 2 mins

Conditioning:

8 RFT

250m Row

12 Ring Rows

16 Alt DB Z Press  (8 per arm)