CrossFit Thursday:

Strength:

Complex: (Hang Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 5 w/2 count pause

Conditioning:

7 Minute AMRAP-

200m Run

2 Rope Climbs

Masters Thursday:

Strength:

Complex: (Hang Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 5 w/2 count pause

Conditioning:

7 Minute AMRAP-

250m Row

2 Rope Climbs or 4 Rope Walk-Ups