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