CrossFit Jacked – CrossFit
Weightlifting
Hang Power Snatch (Work to a heavy 2 rep in 17 minutes)
2 sets of 3 reps @ 50%
1 set of 3 reps @ 60%
1 set of 2 reps @ 70%
continue to increase if you feel good
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MInute AMRAP
12 Thrusters 95/65
24 HR Push-ups