Warm-up
• 500 m Row
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat
5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)
Increase weight to finish heavy.
Core
Tabata Russian Plate Twists 25/15#
Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Push-ups
• Ring Dips
In honor of Petty Officer 1st Class Jeff Taylor. Source: crossfit.com