Warm-up:
3×10 Partner Glute Ham Raise
Weightlifting: Clean and Jerk
E2MOM
8 x 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @ 65%+
WOD: 3 RFT
15 DBx2 Thruster 35/50
15 Pull Ups
400M Run
RX+
3 RFT
15 DBx2 Thruster 50/70
15 C2B
20 Cal Bike
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
