Crossfit WOD

Strength:

HSPU progression

MetCon: For time

• 100 KB clean 32/24
• 150 sit-ups
• 200 Double Unders

Reps can be broken up in any way

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Olympic weightlifting WOD

1. Power snatch 6x3x70% emphasize speed
2. Hang snatch 4x3x75% | 3x3x80% | 2x2x85% |  2x2x90%
3. Clean pull 2x3x100% | 2x2x110% | 2x2x120%
4. Front squat 3x5x80% | 3x3x85% | 1x2x90%