Power Hour

26.2 CrossFit – CrossFit

**“Let character be your loudest statement.”**

Warm-up

Warm-up (No Measure)

200 M Run

30 Single-Unders

:30 Active Samson Stretch

30 Side-to-Side Single-Unders

:30 Leg Swings – all directions

30 Jump Rope Split Jacks

:30 Kang Squats (https://www.youtube.com/watch?v=p2cQp1aAWjc)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Clean and Jerk (Build to a Heavy single)

EMOM 10 Min

1-5 warm up sets

6-10 heavy sets

You will not be hitting a 1RM just get some fatigued heavy lifts in.

Metcon

Power Hour (Time)

@13:00

For Time:

50 Clean and Jerks (135/95)

[Every minute, starting at 0:00 perform: 20 Double-Unders]

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