CrossFit MSD – CrossFit
Warm-up (No Measure)
mobility flow for 5min
3 sets each side
4 single arm DB snatch
4 singe arm DB push press
4 single arm bent over rows
-rest :30 between sides
For the rows, set up like a bent over barbell row with a flat back.
A: 3x hang power clean + 3x push press + 3x push jerk (5x 1 of the complex, building to a max for the day)
So you will do 3 hpc + 3 push press + 3 push jerk for 1 set. Build each set. No dropping the bar until the last jerk is complete.
B: Overhead Squat (3-3-3-3-3 @ 32X1)
rest 2min between sets.
less reps than last week, extra second at the bottom. Should still progress in weight.