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Main – CrossFit

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Main WOD

A-MA: Metcon (Time)

21-15-9 of
Hang power clean 115/75
HSPU / HRPU
Rest 6 min, then

B-MA: Metcon (Time)

21-15-9 of
Dead lift 165/115
Box jump 24/20

Competition WOD

A-cmp: Snatch (Build to a heavy)

B-cmp: Snatch (Clusters 1.1.1 @75% + ; 4 sets)

C-cmp: Metcon (3 Rounds for time)

3 sets each for times , rest 3 b/t
20 cal AD
6 power snatch 135/95
3 MU