0845 Weightlifting
1) Snatch, pause three seconds 2″off floor and three seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Push Press, work to a 5RM, then two drop sets @ 90%
1000 CrossFit
Working in teams of three, 30 minutes, as many rounds as possible:
- 800 Meter Run together
- 45 Dumbbell Thrusters , OPWAAT (35/25)
- 400 Meter Farmers Carry together, two dumbbells (35/25)