Monday

Main – CrossFit

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Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

5 mins

Banded Deep Squat Stretch (No Measure)

Weightlifting

30 mins

Clean (7×1)

*First Working Set starts at 75%+ of 1 RM

Metcon

10 min AMRAP (4.14.14) (AMRAP – Rounds and Reps)

5 Deadlifts (185/125)
6 Wallballs ( 20/14)
7 Burpees

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