Thursday

Main – CrossFit

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Warm-up

12 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

3 Position Skill & Drill (No Measure)

Mobility

6 mins

Thoracic Bridge (No Measure)

2×5 each side

Banded Hip Flexor Stretch (No Measure)

Weightlifting

20 mins

Clean (Work up to Heavy Singles)

Metcon

10 min EMOM (7.31.14) (Weight)

1 Clean DL
1 Clean Pull
1 Power Clean
1 Front Squat

*Use 50-60% of 1 rep from today*

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