HSPU, Jumping Squats, Burpees

Main – CrossFit

Skill

3x:20s Box Shoulder Stretch
http://www.youtube.com/watch?v=suJuMyERq2g
2×1:00 Nose & Toes HS Hold
http://www.youtube.com/watch?v=WS1maiezNKY
5x Arch/Hollow Swing + C2B + Bar Muscle Up
http://vimeo.com/97288797

Weightlifting

Power Snatch (4 x 5)

15 Minutes to Power Snatch. 4X5 – work to a 5RM, rest as needed between

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of:

4:00 AMRAP
8 Strict HSPU (biggest deficit possible)
12 Jumping Squats 45/35#
16 Burpees

1:00 rest between AMRAPs