Weightlifting
Squat Clean (2-2-2-2-2-2)
Perfect reps only. Doubles can be done successfully between 60 and 90%. If the movement feels good, make your way into the 90s. If legs and hips are sore and tight, take it easy and do power cleans.
Metcon
AMRAP in 15 minutes:
100m Farmers Carry w/ 53/35
20 Box Jump Overs 24/20″
20 DBL KB Front Squat
20 Push Ups
AMRAP in 15 minutes:
100m Farmers Carry w/ 53/35
20 Box Jump Overs 24/20″
20 DBL KB Front Squat
20 Push Ups
Ole Glory CrossFit 