AM
4-8min Bar Warm Up
Power Clean 5/ 5/ 5/
Snatch Push Press + OH Squat 1+15/ 1+15/ 1+15/
Barski Snatch Pulls 3/ 3/ 3/
PM
CrossFit Football
Complete as many rounds as possible in 15 minutes:
7 Full Glut Hams
21 Sledge Hammer Strikes Right Side
14 Feet Up Med-Ball Rotation (7ea side)
21 Sledge Hammer Strikes Left Side
7 Strict L-Hold Pull Ups
Rest 5-15min
3-6min Agility Ladder Work
Tabata Row 8×20sec on & 10sec off