Base
A. Push Press 3-5×5; as needed
B. 15-12-9-12-15
Hang Power Cleans or KB [email protected]/45-65#
T2B or Hanging Knee Tucks
Air Squat
Climb
A. Push Jerks with 2s pause at bottom of dip 3-5×5; as needed
*want torso to remain vertical in dip and avoid rocking forward onto toes. The pause should eliminate that
B. Barbell Cycling Conditioning
EMOMx5mins
5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks
*should be completed unbroken. Keep it light to work on your ability to turn over a BB and keep it smooth. Practice on using hook grip and move the bar efficiently
C. For Time
40/30 Cal Bike
30m SA DB OH Walking [email protected]/15-22.5kg
*adapted from the CrossFit Games Masters Event
Met Con
A. @90% effort
10 Dead Ball Clean Over Shoulders
15/10 Cal Row
40m Sled [email protected]/25#
rest 2:1
x3-4
B. AMRAPx15mins
21/15 Cal Bike or Row
15 KB [email protected]/12-16kg
9 Burpee Box Jumps
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