Crossfit

A. Clean

3 Position Clean (Floor, Low Hang, Hang)

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

@65% – 75% of 1RM

6 REFT

15/12 Cal Row

15 Wall Ball Shots 20/14

rest 2 mins

Purpose and Desired stimulus:

– clean technique complex

– open movement intervals

– Wall Ball tolerance

– squat endurance

– Unbroken Wall Ball reps

– Scale weight/reps to ensure unbroken fast sets

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. DB Bench Pull Overs 10 reps; rest :15

A2. DB Row 10 reps per arm; rest 2 mins

Conditioning:

8 Rounds

:30 Bike for Cals

:30 Push Ups

:30 Inverted or Ring Rows

:30 rest

* score cals and reps