AM Session

A) Run on Tru Form + Pegboard:
200m on Tru form
1 pegboard
x 6 rounds

B) Snatch: Every 30 sec x 8 sets
4 sets – Snatch x 1 – 145-165#
4 sets – Snatch x 1 – 165#+

C) Back Squat: @20X1; 3 reps @85% of max x 1 set, 2 reps @90% of max x 1 set, 1 rep @95% of max x 2 sets; rest 3-4 min

D) TnG BB practice – every 2 min complete:
2 min complete – Ski 8 cals + 5 reps PS TnG x 3 sets – 105-125#
2 min complete – Row 8 cals + 5 reps TnG Power clean and jerk – 125-145# x 3 sets

E) FT:
5-4-3-2-1
OHS – 175#
1 LLRC b/t each set – 20#

—–

Noon Session

A) Advanced skill work 20-30 min: – WHERE you need skill touches T, this is key pick out some things to work on that you can refine and perfect!

B) 3 sets @HARD effort:
1 min WB – 30#
30 sec walk
1 min burpee bjo – 20″
30 sec walk
1 min GH sit ups
30 sec rest
1 min AB cals
rest walk 2 min

C) EASY cool down run 20 min:

—–

PM Session

A) Walk/Watt Bike in Elevation Room:
60-90 min
– Alt b/t walk and wattbike 15 min at a time, EASY pace!

CrossFit® is a registered trademark of CrossFit, Inc. OPEX Fitness’s uses of the CrossFit® mark are not endorsed by nor approved by CrossFit, Inc., and OPEX Fitness is in no way affiliated with nor endorsed by CrossFit, Inc.