Crossfit
Strength:
Should Press (3-3-3) @ 80%, 85%, 90% of 1RM
Then:
15 minute AMRAP of,
8 Handstand Push-ups
12 Jumping Squats
16 KB Cleans (53/35) Alt. Arms
On-Ramp
Skills:
Dead Lift
Med Ball Cleans
Toes 2 Bar/Knees to Elbow
WOD:
4 Rounds for time...
6 Dead Lifts (light weight)
9 Med Ball Cleans
12 Toes 2 Bar/K2E
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