Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Power Clean and Jerk (20 min to reach a Max )

5 min Rest

20 Rep Power Clean and Jerk Test (Time)

20 Power Clean and Jerk at 70% of 1RM

Metcon (AMRAP – Reps)

3 Round
:30 Side Plank Right
:30 Side Plank Left
1 min ABMAT