Thursday –
WU/SKILL – Olympic (PVC OR BAR) 15 minutes continuously repeat :
Hang Snatch to overhead squat – 10 reps
Hang clean to front squat – 10 reps
Split Jerk – 5 reps
Strength – 20 minutes
Deadlift as heavy as possible for 5 reps
WOD – Strength Based 21,15,9
Thrusters – M/95/115/135 F/35/55/75
Deadlift – M/135/185/225 F/55/75/95
CrossFit Fade 