5/16/16 – Happy Monday

jenn squat

CrossFit Performance

A. Strict HSPUs – collect 30 reps

or

B. Modified HSPUs – 4×10, :90

metcon

1K Row

20 Thrusters

10 Pullups

20 Thrusters

10 Pullups

20 Thrusters

10 Pullups

CrossFit Fundamentals

A. MB Front Squat Review

B. MB Clean Review

metcon

15 min AMRAP

200m Run

20 MB Cleans

10 Burpees

*1 round = 50 reps

*200m Run = 20 reps

Olympic Weightlifting

A. Muscle Snatch + Hang Power Snatch – heavy single

B. Clean – 4×1.1.1, rest :10/2:00

C1. Press in Split Jerk + Split Jerk – 5×6+3, rest :60

*work to heavy

C2. Pendlay Row – 5×10, rest :90

*same as C1.  break if needed