CrossFit Wednesday:

Gymnastics/Strength:

3 x 5- Ring Swings + Ring Pull Up

3 x 5 Strict Ring Dips (Advanced: Weighted)

3 x :20 HS Holds (Wall Facing)

3 x 10 Weighted Hip Extensions

Conditioning:

For time-

Run x 800m

20 Clean & Jerks @ 95/65#

Run x 400m

20 Clean & Jerks @ 95/65#

Masters Wednesday:

Strength:

Power Snatch: 5 x 5

Front Squat- 3 x 5

Mid-line:

GHD Sit Ups- 3 x 10

Conditioning:

For time-

Run x 400m

20 Clean & Jerks @ 75/75#

Run x 400m

20 Clean & Jerks @ 75/75#