Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up: 3 Sets

5 Muscle Clean
5 Power Clean from Hip
5 Press from Split
5 Jerk

Strength:

Power Clean + Push Press + Jerk, build to max set, then 3 sets @ 90%

WOD: 

15-12-9 For Time:
Toes-to-Bar
Dumbbell Squat Snatch, moderately heavy, alternating
Strict Ring Dip

TIMECAP: 10:00

Extra Work:

4 sets, alternating:
a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm