Clean Position Work low hang hang power 10-12min to hit heavy single from any position   15-13-11 power clean and shoulder to overhead 135/95 dips

Front Rack Walk with Partner 1200m (200m at a time) 135/95 Working Together 60 pull ups/hangs 60 wall balls 60 hang squat cleans Buy Out 800m […]

Back Squats 8×2 3-5 sec pause   200m farmer’s carry 25 toes to bar 15 SDHP 95/65 200m overhead plate walk 15 SDHP 25 toes to […]

Stiff Leg Deadlifts 6-6-6-6 Good Mornings 8-8-8-8   15min AMRAP Row 15 calories 400m run with wall ball 5 Deadlifts 225/175

6 X 100m row sprint *rest one minute between   12min AMRAP 7 burpee box overs 10 front squats 95/65 10 lunges with bar

Monday @CrossFit 1401 8 min EMOM:  5 – 7 strict HSPU’s *scale as needed WOD: 3 Rounds 20 pull ups 15 HSPU’s 400 m Run