SATURDAY

CrossFit WOD:

9 min amrap:

9 hang squat cleans 95/65

9 jerks

9 push ups h/r

Rest 3 min:

6 min amrap

6 hang squat cleans 115/75

6 jerks

6 push ups

Rest 2 min:

3 min amrap:

squat clean and jerks 135/95

WEIGHTLIFTING CLASS @ 10

Snatch  balance  –  work up to a max for the day. Start with snatch balance (no dip) and when you fail, continue in weight adding the dip.

Deadlift 70% x 3,  75%  x 3, 80% x 3, 85% x 3, 90% x 3 

Core: Est. max height box jump