July 22,2022

United Performance Fitness and Training Center - CrossFit

Metcon (3 Rounds for weight)

Hang Power Clean:

A. EMOM x 9:

Min 1-3: 1 Pause Power Clean @ 75-80% 1RM, pause for 2 seconds at the knee

Min 4-6: 2 Power Cleans - Below knee @ 65-75% 1RM

Min 7-9: 1 Power Clean + 2 Hang Power Clean - build each set to a tough complex

Metcon (AMRAP - Rounds and Reps)

Burpee/Deadlift/DU:

10 min AMRAP:

3 Bar Facing Burpees

5 DL - 165#/115#

21 DU’s

Part 3 - Cool-Down:

Feet on Wall, back on floor, bottom of squat position - Box Breathing:

5 minutes easy/light breaths through the belly at a tempo of 3333.