CrossFit

A. Clean

3 Position Clean (Floor, Low Hang, Hang)

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

@75% – 85% of 1RM

AMRAP 12

6 Pistol Squats

48 Double Unders

6 Hang Clean 155/105

Purpose and Desired stimulus:

– Starting to progress towards heavier clean work

– Open style metcon with moderate load

– open movements

– Scale weight and reps to ensure proper technique and open style effort on metcon

MFIT

Activation:

Perform as circuit 2x through

– Band Pull Aparts 10 reps

– Banded press 10 reps

– Banded Pull throughs 10 reps

– Banded Hip bridges 10 reps

FBB:

3 rounds:

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

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

3 Rounds as circuit

B1. Barbell Rack Pull 8 reps; rest :15

“B2. Lateral Crossover Step Ups 8 per leg 16 – 20″” box; rest 2 mins”