E)

Strength:

Banded Sumo DL: 3×5, 3×3, 3×1 (speed focus, not maxing each set)

Lateral Weighted Box Step Ups: 3x 6/6

Conditioning:

3RDS:

15 Goblet Squats (32/24)

20 Jumping Lunges 

25 Situps

F)

Strength:

BTN SG Push Jerks: 3x 5 (warm up)

Snatch Complex: Build to heavy set of 1 Hang Power Snatch ( drop) + Power Snatch

Conditioning:

6RDS:

6 Hang power cleans (165/115)

5 S2OH

4 MU / 8 C2B/ 8 PU

The post E/F appeared first on CrossFit Hierarchy | Forging Elite Fitness | Washington, DC.