CROSSFIT

Strength: Find a heavy Hang Power Clean

METCON
For Time:
75 Hang Power Cleans 105/75
*EMOM, including 0:00 do 3 Box Jumps

10:00 Cap. Weight should be something you can move quickly. Think 20 hang power cleans without stopping.

BOOTCAMP

Part 1:
Tabata (8 rounds of each movement; 20 seconds work:10 seconds rest)
Push Up
1 min Rest
Row
1 min Rest
DB Push Press
1 min Rest
Ring Row

All 8 rounds of one movement before moving to the next.

Part 2: Arm Day PUMP

BARBELL

Snatch Plus OHS with a pause

3@55% 1@60% 2@65% 2@70% 1@75% 2@80% 1@85%

Go tell You miss twice starting at 50% and go up by 5% each round

2 Hang Snatches 4 Bar Facing Burpees