Strength

Klokov complex:
Clean deadlift + clean + pause front squat + push Press + jerk
Work up to a 1RM

Arnold Press: 4×12

1-Arm Dumbbell Row: 4×12 each arm

FSR Raises: 3×15 (light)

METCON: Do today’s CrossFit Workout.

Power Snatch + 5 OHS: 4 sets, AHAP

Behind-the-neck snatch-grip push-press: 5×3

T-Bar Rows: 3×10

METCON: DT
Five rounds for time
155/103 Deadlift, 12 reps
155/103 Hang power clean, 9 reps
155/103 Push jerk, 6 reps