6/10&11/13 workouts

This week is lower volume and higher intensity! For question hit me up www.MashElitePerformance.com

Monday (Crossfit Double Unders Warm Up & hurdle series)

Snatch 70%x3, 80%x3 max triple

Squats wk2 90%/3, 70x3x1, 45%/5×1 (5sec pause)
SS
Depth Box Jumps/5 x 2-3

Clean Pulls 110%x2x3 becoming Speed DLs no more than 82%
Standing Millitary Press HS, 70×3

GHRs ss Plank Core Work x 5

Or crossfit

3 Rounds for time:
800m
25 Burpees

Tuesday (Muscle Ups practice or 5reps x 3)

Power Cleans 75%x3,78%x3, max triple
Jerks Heavy single, 70%/3

Pull-ups/5-8, Rows/10, & black burns x 3
or Crossfit
Pullups/10 ss Burpee Box Jump/10 12 minutes AMRAP

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