Each set, perform one hang clean, stand all the way up, keep hold of the bar and return it to the ground for a touch and go right into a clean from the ground. Once you stand up all the way, perform 4 Split Jerks. You can alternate feet each split jerk if you’d like.
*For weighted pullups, you can either use a vest, a weight belt with a chain, or a thick resistance band to keep the weight between your legs. Or, grab a kettlebell or dumbbell and hold it with you foot.
If you haven’t done regular “Fran” RX’d yet, go for that today. No need to push to a heavier load if you haven’t conquered the RX movements first.
Per set, pick up bar and stand with hips fully open. Dip, then drive up into a hi hang squat snatch, stand all the way up, under control, bring bar back to the ground and perform a full squat snatch. Once fully locked out at the top, perform 3 Overhead Squats
20 Min AMRAP:
30 OH plate lunges (45/25)
15 Power Cleans (155/110)
10 Toe 2 Bar
5 Handstand Push Ups
Would suggest starting your lunges right by your bar, lunge out 15 steps, lunge back to the start for 15 reps.
OH plate – 25/10
PC – 135/95, 115/85, 95/65
T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig
HSPU – One pad under head. If no-go – Wall Walks
10 x 100m sprints (rest while walking back to start)
pic courtesy of CrossFit HQ. Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces
Run – Row 1K per round
Roll out thoracic – 30 passes minimum. If still sore, keep going