Crossfit W.O.D

Skill: Squat clean

 

Strength:

A) Deadlift 5x5xE.WT

B) Deadlift Find RM

C-E) Squat clean 6x3x80-90%3RM

 

MetCon: I go U GO

12 min AMRAP

– 5 Thruster 50/35

– 10 OTB Burpees

 

Each partner must complete a full round while other partner rests

 

Olympic Weightlifting W.O.D

 

1. OHS 15 min to establish 1RM of the day
2. HC+Jerk 5×2+1×70% 2×2+1×80%
3. Cluster establish 1RM
4. S.pull 6x3x100%