Tuesday the 4th

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I.
3 Rounds
Run 200m
7 Good Mornings
8 Alternating Dumbbell Muscle Snatch

II.
Clean and Jerk  – 10×1 @80-90%

III.
AMRAP (14)
7 Push Jerk 185/125#
8 Calories on Bike
21 Wallballs 20/14#

IV.
100m Sprint x 5
Rest 60s

V.  Please choose ONE of the following based on perceived weaknesses.

a. 
Pause OHS – 3-3-3-2-2-1

b.
3 Rounds
Row 500m
20 Alternating Pistols
3 Legless Rope Climbs
Rest 90s (in between rounds)

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

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