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“CrossFit”
A.
7 Sets Alternating
A1. 2-4 False grip ring chin up 1111
A2. 2-4 Ring dip 5111

B.
12 Minute AMRAP
3, 6, 9, 12, 15, 18 etc:
Hang squat clean 50/35
Burpee over bar
Handstand pushup

“Weightlifting”
A.
1RM Back squat

B.
7 Sets
1 Power snatch + 95% of power snatch

C.
4 Sets
3 Snatch pulls @ 90%

 

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