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Jana F. performing a Back Squat

Crossfit:
DeadLift 3 reps x 5 Sets at 85% of 1Rep Max

Then
AMRAP in 7 min.
3-6-9-12-and so on….
Clean & Jerk 135/95
Toes To Bar

Supplemental:
Row 1k x 3
rest 3min b/w attempts

Wilmington Weightlifting Club:

(A)
Jerk Balance: 3 x 4
Jerk – 75% x 2, 85% x 2, 90% x 1, 95% x 1
Snatch Balance: Heavy double
Then 80% of that x 2 x 3

(B)
Fat Grip Pull-Ups (add weight as needed): 8-10 x 4
Single Legged Seated Hamstring Curls: 8-10 x 4
Behind the Neck Snatch Press: 6-8 x 4

(C)
20 KB swings
10 Push ups
15 KB swings
15 Push ups
10 KB swings
20 Push ups