Warm-up: Handstand Push-ups
5 Minute EMOM of 3-5 Strict HSPU
*Use additional abmats if needed
*Move to deficit if proficient at SHSPU
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+
WOD: 3 Rounds For Time
21 Hang Power Cleans 95/135
15 HSPU
9 Front Squats
RX+
3 Rounds For Time
21 Hang Power Cleans 115/155
15 Strict HSPU
9 Front Squats
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…
