CROSSFIT

STRENGTH

(Squat)Clean & Split Jerk for load:
#1: 1 rep

DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

SPARK

STRENGTH

Power Clean for load:
#1: 2 reps

Shinny Upatree

3 SETS*
AMRAP x 3 MINUTES
3 Deadlifts (50’S/35’S)|(35’S/20’S)
6 Hang Power Cleans
9 Up-Downs

-Rest 1:00 b/t Sets-

*Pick up where you left off.
(Score is Total Rounds + Reps)

POST WOD

FOR RECOVERY
400M Nasal Breathing Only Walk (EZ Pace)

(No Measure)