CROSSFIT

STRENGTH

EVERY 1:30 x 5 SETS
1 Power Clean
+
2 Hang Power Clean

*Start Light and end Moderate-Heavy.

(Score is Weight)

CLEAN YOUR TOES

1.) 3 SETS*
AMRAP x 3 MINUTES
1 Power Clean (185/135)|(135/95)
2 Front Squats
3 Toes to Bar

-Rest :30 b/t Sets-

*Pick-up where you left off.

(Score is Rounds + Reps)

-Rest a Full 2:00 b/t Part 1 & Part 2-

SPARK

STRENGTH

E2:15
Squat for load:
7 X 3 reps

ALT S/LEG V-UP
7 X 10

DOUBLE GOBBLE

AMRAP x 6 MINUTES
50 Double Unders
12 GOBLET Squats (70/53)|(53/35)

-Rest 2:00-

AMRAP x 6 MINUTES
50 Double Unders
6 GOBLET Squats

(Score is Total Rounds + Reps)