Friday- DT (Benchmark)

CrossFit 

Hang Power Clean Heavy Set of 2

followed by...

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Sweat-X

​3 Rounds of:
6 ea. RFE Split Squat
9 Strict Chin-Ups
12 V-Ups

15min AMRAP:
3 DB Thrusters
3 Burpee
6 DB Thruster
6 Burpee
9/9, 12/12...
*round for round with a partner

Open Prep

1. Clean and Jerk
On the Minute x 12:
Odd Minutes – 5 Bar Muscle-Ups
Even Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk

2. “DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

3. Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 20/15 Calorie Row
Minute 2 – 17/13 Calorie Row
Minute 3 – 14/11 Calorie Row
Minute 4 – Rest