CrossFit Thursday:

Strength:

Complex: (Power Clean x2 + Split Jerk) – 6 x 1

Back Squat- 2 x 4, 3 x 3

Bent Knee Good Mornings- 2 x 15

Conditioning:

2 Rounds for time-

Single Arm Front Rack DB Squat x 10 (R-Arm)

Single Arm OH DB Carry x 50’ (R-Arm)

2 Rope Climbs

Single Arm Front Rack DB Squat x 10 (L-Arm)

Single Arm OH DB Carry x 50’ (L-Arm)

2 Rope Climbs

Masters Thursday:

Strength:

Complex: (Power Clean x2 + Split Jerk) – 6 x 1

Back Squat- 2 x 4, 3 x 3

Good Mornings- 2 x 15

Conditioning:

2 Rounds for time-

Single Arm Front Rack DB Squat x 10 (R-Arm)

Single Arm OH DB Carry x 50’ (R-Arm)

2 Rope Climbs

Single Arm Front Rack DB Squat x 10 (L-Arm)

Single Arm OH DB Carry x 50’ (L-Arm)

2 Rope Climbs