Strength:
Deadlift + strict toes to bar 5×5+8
Met Con:
10 min AMRAP ladder
1 Power clean 70kg/50kg
1 Burpee
1 Handstand push up
2,2,2/3,3,3/4,4,4 etc…..
CrossFit Rugby:
Strength: Split Snatch – alternate legs 3,3,3,3,3
Superset with 3 seated box jumps at max height
Met Con: ‘Twisted Cindy’
6 Rds – In a 90 second window complete;
2 rds of Cindy
– 5 Pullups
-10 Pushups
– 15 Squats
Then in remaining time complete as many Hang Cleans 60/40kg (Score is total cleans per round)
90 second active rest between rds