SATURDAY

CrossFit WOD:

20 min amrap:

5 hspu

10 front squats

15 push ups w h/r

200 meter run

RX 135#/95#

RX+155#/115#

L1 65#/45#

WEIGHTLIFTING/OLY CLASS @ 10

Every 90 seconds for 15 min:

Squat or power clean +push jerk + split jerk. Work up to a heavy single

Deficit deadlift: 4 x 5 @ 75% of 1 RM deadlift

Accessory work:

Dumbbell lateral raises

Skill: handstand push up negatives. Muscle up drills