Dennis coming up from a hang clean in last nights weightlifting class.
Strength:
5 sets of 2 hang cleans + 1 jerk
Met Con:
5 rds
5 Power snatch 60/42.5kg
10 Burpees
CrossFit Rugby:
Strength: Squat 3, 3, 3 Superset with Barbell Squat Jumps 3, 3, 3 (30% of Squat weight)
Rest 2 minutes between Squats and jumps
Met Con: 4 Rds of 30 seconds on each station followed by 30 seconds rest
Push Press 40/25kg
KB Swing 32/24kg
Burpee KB Jackal
Row
Prowler Shuttles
60 second rest