A) Dowel Pass-throughs x 12 x 2
Notes: Maintaining a lockout at the elbows, reach the dowel as far away from your body as possible and bring it all the way around your body to touch behind your back.
B) Snatch x 10,8,8,6,6 x EMOM-5
Notes: One movement, ground to overhead.. you know the drill. Power snatch is fine. Keep that bar close to your body!
C1) Skullcrushers x 35-75lbs x 10 x 2
Notes: Lying on a bench, barbell in your hands like a close-grip bench press, keep your elbows where they are and bring the barbell over your forehead to touch, then extend at the elbow to return to your starting position.
C2) Pushups (no lockout) x AMRAP x 2
Notes: Drop set! Right after you unrack, lying on the floor and doing push-ups to failure, never hitting a full lockout. Keep moving until you faceplant :)
Hang Power Cleans 95/135
CrossFit Endurance (6am)
Complete the following for time, BUT you have to run 400m every 5 minutes starting at 0:00!
50 Calorie Row
40 Squat Thrust Plate Jumps (45# plate)
20 Deck Squat Plate Jumps (45# plate)
10 Calorie Bike
20 Burpee Pull-ups
40 Mountain Climbers
50 DUBs (3:1 Singles)