CrossFit

Build to a heavy Push Jerk - 5,4,3,2,1

Then….

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

QuickFit

3X8 Bent Over Single Arm Dumbbell Rows

Then…

4 Sets:

:45sec Max Russian KBS

:15sec Rest

:45sec Max Up Downs

:15sec Rest

:45sec Max KB Deadlifts

*Rest 1:15 Between Sets