Warm up: CrossFit Warmup x 3
Pre-mobility: 15 PVC Pass thrus, 10 arm circles in each direction, 15 wall slides
Health and Fitness
A. Four sets of:
A1. Turkish Get-Ups x 6 reps (3 each arm), Rest 45 seconds
A2. 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm, Rest 45 seconds
A3. Side Plank x 45 seconds each, Rest 45 seconds
B. Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups
Classic:
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
B. “Elizabeth”
21/15/9 for time of:
Power Clean (135/95 lbs)
Ring Dips
D. Mobility = T-spine smash, banded bully