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Workouts

WEEK 6, DAY 4

CrossFit Montgomery – CF

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Warm-up

AMRAP 7 Minutes

12/9 Calorie AAB

10 Empty Bar Hang Clean & Jerk

:30 Plank Hold

Strength/Skill

Tempo Pull Power Clean + Split Jerk (1 Rep EMOM for 15 Minutes)

The tempo pull should curb the athletes ability to go heavy today. Light barbell work creates better motor patterns/muscle memory. Keep it light!

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8/6 Calorie AAB

8 SDLHP (75/55lbs)

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