Monday:

WarmUp

Row 500m
Mob: BandyHam
Hang from PullUp bar 30 sec close pronated grip
5 Inchworm+PushUp
10 Lunge
Hang from PullUp bar 30 sec wide pronated grip
5 Inchworm+PushUp
10 Lunge
Hang from PullUp bar 30 sec close supinated grip

1) Press 5, 5
PushPress 3, 3
PushJerk 2, 2
* Rest as needed

2) “DT” http://www.crossfit.com/mt-archive2/004622.html
5 Rounds ForTime
12 DeadLift 155/100#
9 HangPowerClean 155/100#
6 PushJerk 155/100#
Cool
SmashLowBack (LacrosseBall)
Roll

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