AM SESSION:
Squat Clean:
4 x 2-2-2 Reps
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Clean Pull:
3 x 2 reps
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Weighted Pull Ups:
5 Sets of:
3 Weighted Pull-ups
9 Strict Ring Dips
2:00 Rest between Sets
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PM SESSION:
Sport:
AMRAP 12
3 Power Cleans
3 Front Squats
3 Push Jerks
15 Toes to Bar
Barbell at, 60/40kg
Every 2:00 complete rounds add 5kg
6:00 Recovery
AMRAP 12
10 Inverted Burpees (Link Below)
30 DB Box Step Overs, 2 x 30/20kg
1000m Row
10 Ring Dips
90 Wallball
https://www.crossfit.com/essentials/the-inverted-burpee