0845 Weightlifting
Snatch Balance + 2 OHS @ 31X1 (three seconds down, one second at absolute bottom, accelerate up as quickly as possible with control, one second at top), work to a max in complex then 3x 1 @ 85%.
Clean and Jerk, paused one second at knee and three seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
Teams of 4, OPWAAT, 3 rounds for time (relay each movement):
- 7 Front Squat Relay (155/105)
- 7 Lateral Hops Relay (over 45# plate)
- 7 Deadlifts Relay (245/165)
- 7 Plate Facing Hop Burpees Relay (jump to 45# plate)
Every six minutes 400m Team Run (Can’t continue working until all team members are back)