8.12.20 Workout of the Day

415 fellas

CrossFit
Clean and Jerk Complex
On the 3:00 x 5 Rounds.. building on weight
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

Conditioning
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 95/65

Cooldown + Midline: 5 minute plank series + 800 m jog

ICT
Conditioning
Window 0-10 min complete
1. 100 Double DB /KB Deadlift (50’s/35’s)
-Starting on the minute & on the every minute complete 5 burpee-
Rest till 12 min mark
Window 12-22
2. 100 single DB/KB front squats (53/35)
-Starting on the minute & on the every minute complete 5 calorie row-

Cooldown + Midline: 5 minute plank series + 800 m jog