Friday the 22nd

(21)

I.
Keep cycling through for 8 minutes at moderate pace.
Row 175m
10 Pull-ups
10 GHD sit-ups

II.
EOMOM (10min – 5 sets)
4 T&G squat snatch (start @ 65% – build up)

III.
5 Rounds
10 Hang power snatch 95/65#
20 Wallballs 20/14#

IV.
4 Rounds
08 Clean and jerks 135/95#
04 Muscle-ups
Rest 30s

V. Then, choose ONE of the following:

Va.
5RM Push Jerk from the floor (in 12 min.).
Then
20 Push Jerks for time in unbroken sets of 5 @75% of 5RM.
All sets taken from the ground. 

Vb. 
2 Rounds
2 Mile Bike
Rest 3 minutes

Vc.
With a partner:
130 HSPU for time*
*Non-working partner must be holding 45/25# plate OH for HSPU(s) to count.

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Filed under crossfit, EMOM, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

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