Monday the 23rd

1213

I. 
1. Shoulder Prep Circuit
2. 3 Rounds
7 Empty bar high hang squat snatch
6 Pull-ups

II. 
Push Jerk 5×5 @60% – Touch and go (No re-rack)

III. 
‘Amanda’
9-7-5
Muscle-up (x2 Ring Dips)
Squat snatch (135/95#)

IV.
5 Rounds
5 CTB pull-ups
10 Calorie row
7 CTB pull-ups
10 Calorie row
9 CTB pull-ups
10 Calorie row
Rest 60s

Then,  choose ONE of the following:

Va. 
4 Rounds
10 DB squat snatch 70/50#
40ft HS walk (12 Shoulder climbs)
Rest 30s

Vb. 
4 Rounds
400m Run
Rest 30s

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Filed under crossfit, fitness, Olympic Weightlifting, skill practice, strength & conditioning, WOD

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