Strength

Shoulder press
5-5-5-5-5

*Build to max

Note: CrossFit total is Monday February 18th

METCON

5 rounds for time:

15 hang power snatch 75/55
50 double unders

Accessory work

Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting (in between cycles)

E2M10M
6 unbroken clean and jerks 135/95

Clean pulls @110% of Clean and jerk 1RM
2-2-2-2

Front squats
2-2-2-2-2

Gymnastics
Handstand walk 3x 25ft

Core
3 sets
15 back extensions
15 GHD situps

FL1

For time:
21-15-9

Cals bike
Strict pull ups

FL2

For time:
9-15-21
Strict handstand push ups
Cals row

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