CrossFit

Skill Work
Every :90 until you complete all 9 sets (13.5 minutes)
Split Jerk*
4@50%
3@60%
2@70%
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4@55%
3@65%
2@75%

Stimulus: Technique building to Heavy
Rest: As prescribed

*Must perform a 1-second pause in the catch before returning the feet back under the hips.

Use the percentages as a rough guide, but overall focus on form vs. weight.

WOD
3 Rounds
:30 Max Calorie AAB
Rest 4:30

Feel: Gas
Pacing: SEND

Bootcamp

7 x 2 Min ARMAP
6 KB Swings
8 KB Step Ups
12 KB Goblet Squats
Max Plank

Rest 1 Min

Barbell

Clean & Jerk
1 @ 60 – 92.5%