3.10.20 Workout of the Day

Happy Birthday Austin

CrossFit
Clean and Jerk ComplexOn the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Conditioning“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

Midline 5 sets of
200 m run
15 GHD sit-ups
:39 second hollow body rocks

ICT
Conditioning : 2RFT
1 mile run
75 Alternating DB Hang Snatches (50/35)
500 m row or ski
25 Single DB front rack front squats
Midline: 6 minute static Holds (:50/:10)