* Progenex Order is being Placed Next Week. Get your Order in HERE!

WOD:

1) Power Snatch: 1 reps EMOTM x 12 minutes

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit.

3) 9 minute AMRAP:

3 Deadlifts 115/75

3 Hang Power Cleans 115/75

3 Push Press 115/75

30 Double-unders

Extra Work:

4) Rebounding Box Jumps: 10 minutes Practice

Only work as high as you can rebound. Focus is on speed.

5) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Absolutely nothing to do with CrossFit, but amazing…don’t forget about the things to do outside of the gym