AM
4-8min Bar Warm Up
Power Snatch 5/ 5/ 5/
Front Squat + Push Press 3+3/ 3+3/ 3+3/
Mid-Thigh Clean Pulls from the Blocks 8/ 8/ 8/
PM
CrossFit Football
3 rounds
Max Rep Thrusters @ 135lb – 15 seconds on…45 seconds off
Max Rep Burpee – 45 seconds on…15 seconds off
Max Rep Pull Up – 45 seconds on…15 seconds off
Max Rep SDHP @ 135 lbs – 15 seconds on…45 seconds off
Rest 5-15min
3-6min Agility Ladder Work
Tabata Run 8×20sec on & 10sec off @ 12% Grade