WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean RDL

5 Hang Power Cleans

5 Front Squats

5 Press

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (15 minutes to build to a heavy single)

Build to 90%+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Deadlift (135/95)

5 Hang Power Cleans

5 Shoulder to Overhead

15 Box Jump Overs (24/20)

Accessory Work

Snatch from High Blocks (Build to a heavy single)

Set blocks so bar rests in Power Position.

Clean Pull from High Blocks (4×3@105%)

Position blocks so bar rests just below hips

Three-Way Shoulder Raises (3×8/direction)

Front-Side-Rear

Extra Credit

Fish Game – 10 minute AYCE (AMRAP – Reps)

Count total points as reps

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