CrossFit
Power Clean + Push Press
Work to a heavy set of 2+1
85% of heavy set: 3(2+1)
 
3 rounds for time:
300m Burden Shuttle Run 25lbs Plate
10 Handstand Push-ups
200m Burden Shuttle Run
20 Ring Dips
100m Burden Shuttle Run
30 Hand Release Push-ups
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Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 1
85% of heavy set: 3×1
(stop at the weight that you hit for 2 on Friday)
 
For total reps of muscle-ups:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 10 Box Jumps 24/20
(choose reps prior to start. unbroken)
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs every set)
 
Back Squat
Work to a heavy set of 1
(stop at the weight that you hit for 2 on Friday)
 
AMRAP 10:00
5 STO 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
~then~
AMRAP 5:00
Ring Muscle-ups
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Weightlifting
Snatch
85% 4×1
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
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