CoreFit
A. Clean Grip Deadlift. BUILD to a tough 3, with perfect form.
B. OHS with light weight. 5,5,5. @ 31x1 This can be with PVC if still learning.
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conditioning below.
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cool down row/airdyne or skill work.
CrossFit
A. Build to a 3 RM Hang Snatch. As many sets as you would like.
B. OHS build to a 5RM quickly with no misses.
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1st minute 2 KBS, 2 sit-ups
2nd minute 4 KBS, 4 sit-ups
3rd minute 6 KBS, 6 sit-ups
4th minute 8 KBS, 8 sit-ups
and so on until failure to finish within the minute.
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