crossfit.mpls.stp

Clean + Front Squat + Jerk

3x(2+1+2)

2x(1+1+1)

Strict Press

5RM

then down 10% from 5RM for 2×5

Seated Box Jump

4×1 AHAP

Dip Power Snatch (dip and go!)

3×3

Snatch Pull + Snatch (pause mid shin 2 seconds)

3x(1+2)

2x(1+1)

Snatch Pull Down

4×2

Dip Power Clean (dip and go!)

3×3

Clean Pull + Clean (pause mid shin 2 sec)

3x(1+2)

2x(1+1)

Clean Pull Down

4×2

NO CLASS DUE TO ‘IN HOUSE THROWDOWN’

3 Position Clean (hip, above knee, floor):

2x(2+1+2)

2x(1+1+1)

Strict Press:

3×5

Superset:

GHR: 3×8

Weighted Sit Up: 3×10