CrossFit Thursday:

Strength:

Rack Jerk- 3 x 3, 2 x 2

Clean Complex (High Hang-Hang-Floor)- 4 x 2

Back Squat- 3 x 4, 2 x 3

Conditioning:

21-15-9 for time-

Bench Press @ 155/100#

Hang DB Squat Clean

K2E

Masters Thursday:

Strength:

Rack Jerk- 3 x 3, 2 x 2

Clean Complex (High Hang-Hang-Floor)- 4 x 2

Back Squat- 3 x 4, 2 x 3

Conditioning:

21-15-9 for time-

Bench Press @ 155/100#

Hang DB Squat Clean

K2E

Kids @ Core Thursday:

Strength:

GHD Sit Ups- 5 x 5

Conditioning:

10 Minute AMRAP-

200m Run

20 DB Thrusters

20 Push Ups