WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean RDL

5 Hang Power Clean

5 Front Squats

5 Push Press

Smash Party, Post Chain Floss

Weightlifting

Power Clean + Front Squat + Clean + Jerk (5×1@75% of CJ Max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Ring Muscle Ups

6 Power Cleans (155/105)

9 Bar Facing Burpees

Accessory Work

Clean Pull (4×3@90% of Clean)

Target 5-10# increase from last week.

Dumbbell Overhead Press – Seated (3×12)

Weighted Pull-ups (3×8)

Chest-To-Bar Pull-ups (3×70% of max U/B set)

Extra Credit

Metcon (Weight)

EMOM 10

25m Sled Push

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