monday

Strength

1x Power Clean + 1x Push Press
-rest :10
1x Power Clean + 2x Push Jerk
​
*Take 14mins to build in weight

MetCon

For Time:
45x Thursters
45x Pull-Ups

Notes:
If you have been doing CrossFit for awhile these reps should look familiar. If not it soon will.. Try to chunk a big set out of both movements early. Choose scaling options that will allow you to not stand around much in this workout. We should be trying to move fast today!

Post

Hollow Rocks
3x ME for :30