CrossFit
Strength:
Split Jerk
In 25 minutes, build to a 1-RM Split Jerk
Followed by:
2 Rounds:
25 Power Snatch 95/65
25 Toes to Bar
Phoenix Fit
Strength:
5 sets
10 DB Bench Press
Tempo 31×1*
*3 seconds count down, 1 second pause at chest, eXplode up, 1 second count at top
Followed by:
EMOM 14
Min 1 – 5 Renegade Rows + 10/10 Alt Lunges
Min 2 – 150M Run
Finisher:
3 sets
20/20 Flutter Kicks (plate held at lockout)
20/20 Russian Twists
*Kicks should be controlled and 6″ off of ground, legs extended