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

8 mins

Couch Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

25 mins

Hang Clean (5×2(1 clean pull + 1 hang clean + 2 FS))

Metcon

Metcon (3 Rounds for reps)

3 min Thrusters (95/65)
1 min rest
3 min Burpees
1 min rest
3 min Row for Calories

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