Tuesday 5.14.19

Buy in: Unloaded barbell clean then snatch progression. Shoulder mobility. Begin loading your bar and perform sets of 3 reps of: power clean, thrusters and hang squat snatches

Copied and Pasted from CrossFit Linchpin

AMRAP 7 minutes of: 
6 Pull-ups 
5 Burpees 
4 Hang Power Cleans, 75/115
3 Thrusters, 115/75 

4 Rounds for time of: 
400m run 
7 Hang Power Snatches, 75/115
3 Rope Climbs, 15 ft. (sub 9 pull-ups or ring rows)

3 Rounds for time of: 
20 Deadlifts, 135/95 
15 Ring Dips, strict (sub bar dips, band assisted dips or bench dips)

*Rest 5 minutes between workouts.



Mike Alley