Tuesday, September 24th

Crossfit 

Strength:
Dead Lift (3-3-3) @ 80%, 85%, 90% of 1RM

WOD:
5 Rounds for time,
10 Clapping Push-ups
20 V-ups
30 Slam Balls

Oly
With barbell only,
(x5) Hang Power Clean from above knee
(x5) Tall Cleans received in full Squat
(x5) BNK Strict Press
(x5) Jerk Balance
(x5) On toe Jerk Unders

Then @ 50% 1RM
(x3) Hang Squat Cleans from above the knee
(x3) Squat Cleans from ground
(2x3) Split Jerks

Then @ 75% 1RM
(x5) Complex: 1st pull to above knee with 2 second pause +
Squat Clean from ground with 2 second pause at bottom +
2 Split Jerks