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