Hang squat Clean

26.2 CrossFit – CrossFit

**”The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson**

Warm-up

Warm-up (No Measure)

200 M Run

:60 Squat Hold

:20 PVC Pass Throughs

10 Air Squats

:20 PVC Front Rack Hold

5 PVC Front Squats

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Hang Clean (5×5 if your going light)

Metcon

Metcon (AMRAP – Reps)

Tabata Toes to Bar

Toes-To-Bar

8 Intervals of”

20 seconds of work

10 seconds of rest

Aerobic Literacy

Metcon (Time)

Run 4 Mile

Rest Until Recovered

Run 2 Mile

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