WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash Party, Banded Hip Extension

Weightlifting

Clean + Front Squat + Jerk (15 minutes to build to a heavy complex)

Metcon

Metcon (Time)

800m run

80 Double Unders

21 Hang Power Cleans (135/95)

600m run

60 Double Unders

15 Hang Power Cleans

400m run

40 Double Unders

9 Hang Power Cleans
*20 minute cap

Accessory Work

Snatch Pull + Snatch + OHS (Build to a heavy single)

Close Grip Bench with Multi-Grip Bar + Chains (Build to a heavy triple)

DS: 3@90%, 3+@85%

Rack Row (3×10)

Farmer’s Carry (3x40m)

Extra Credit

400m Sled Drag (180/135) (Time)

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