Thursday the 3rd

lp12

I.
(a) GHD sit-ups 3 × 10
(b) Russian KB swings (53/35#)  3 x 15
(c) Box jump-overs (24/20″) 3 x 10

II. 
Power Snatch 5×5 @70%

III. 
Back squat 5×5 @90% of your last 5RM

IV. 
AMRAP (12)
8 Squat cleans 155/105#
10 Box jumps 24/20″
6 Toes to bar

V.
3 Rounds
21 Hang power snatch (95/65#)
65 Double-unders
Rest 60 seconds

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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