Crossfit

Metcon:

24 min EMOM

Min 1-8: 1 Hang Power Clean + 1 Hang Squat Clean (175/95)

Min 9-16: 5 Devil Presses (50s/35s)

Min 17-24: 2 Power Cleans (175/95)

Weightlifting - OH presses

Strength:

Strict Press- 4x5 Start @ 65%

Push Press- 4x3 Start @ 75%

Alternating DB Bench Press-3x6 each arm

Reverse Grip Pull ups- 4x5

Crossfit Light

For Time

10 Dips

40 DB Push Press (50/35) - 20 each arm

40 Goblet Squats (35/25)

10 Dips

40 Wall Balls (14/10)

40 Alternating DB Snatch (35/25)

10 Dips