8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a CrossFit
10:30a Weightlifting
__________________
 
Weightlifting
High Pull + Snatch
Work up to Heavy (2+1)
 
High Pull + Clean + Jerk
Work up to Heavy (2+1+2)
 
Back Squat
85% 3×3
 
Bench Press
4×5 -choose weight-
 
Neutral Grip Cable Rows
10-10-10-10
(Increasing weight each set)