Monday

Main – CrossFit

Clean and Jerk (5 x 3)

New set every 2:00
Squat clean and split jerk
Progressively ramp-up throughout the sets

Metcon (Time)

3 rounds

15 Hang power cleans 135/85
15 Burpees

Happy Birthday Doc!

Extra Credit

4 Rounds
Row 500m
Rest 2:00