Monday!
Strength: (15:00)
BB Complex:
2 Cleans + 1 Jerk
Warm up to between 70% and 80% of your 1 rep MAX C&J, then perform 6 sets of 2 (full) Cleans + 1 Jerk. Your form should be close to perfect.
Strength MOD:
Work up to a heavy Clean & Jerk!
Strength Alternative:
12:00 AMRAP!
20 Ball Slams #40/20
50 Bicycle Kicks
200 M Run
Met Con:
12:00 AMRAP!
CrossFit Lift Off WOD
RX:
3 Snatches #135/105
6 C&J
9 C2B Pull-Ups
54 Dubs
Scaled Opt. 1:
3 Snatches #115/85
6 Clean & Jerks
9 Pull-Ups
34 Dubs
Scaled Opt. 2:
3 Snatches #95/65
(or 6 Alt. DB Snatches #35/25)
6 Clean & Jerks
(or 9 HPC + PP #35/25)
9 Pull-Ups (6 Jumping Pull-Ups, 9 Banded Pull-Ups or 30 Alt. Plank Hold Shoulder Taps)
54 Singles (24 Dubs or 14 Dub attempts)