CROSSFIT

STRENGTH

Squat Clean*
1×2 (80%)
1×2 (85%)
3×1 (90%)

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

PART 2

Clean Pulls**
3×2 (100%)

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

SUDDEN IMPACT

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar

(Score is Time)

SPARK

PUMP

E2:15 X 6
5 Heavy KB Deadlift
5/5 Kneeling DB Strict Press

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES
100m Run
8 Burpee Pull Ups
10 Alt DB Snatch

-Rest 1:00-

AMRAP x 5 MINUTES
:30 Cardio Sprint
100m Run
8 Burpee Pull Ups
10 Full KB Swings

-Rest 1:00-

AMRAP x 5 MINUTES
:30 Cardio Sprint
100m Run
8 Burpee Pull Ups
5/5 Hold KB as suitcase while 5 Strict or Push Press with DB

(Score is Rounds + Reps)

FINISHER

3 SETS
20 DB Russian Twists
20 DB Plank Taps

-Rest as needed b/t sets-

(No Measure)