CrossFit Soul Miami

Skill Work: Pull Up (kip, weighted, CTB, ring rows)
Review proper technique for Ring Row

MetCon:
4 Bar Muscle Ups (ring row scale, use boxes to accommodate difficulty, no pull up)
20 Double Unders (x3 singles for scale)
20 Overhead Lunges (45/25)
4 Bar Muscle Ups
40 Double Unders (x3 singles for scale)
40 Overhead Lunges (45/25)
4 Bar Muscle Ups
60 Double Unders (x3 singles for scale)
60 Overhead Lunges (45/25)

Monday
Snatch
60% 2×3, 70%1×3, 75% 1×3, 80% 3×2
Clean + Jerk
70% 2×3, 75% 1×3, 80% 3×2
Back Squat
70% 1×3, 80% 1×3, 85% 5×3
Snatch Pull
90% 2×3, 100% 3×3

Tuesday
Power Snatch
50% 2×3, 60% 2×3, 70% 4×3
Back Jerk
60% 2×3, 70% 1×3, 80% 3×3
Front Squat
70% 2×3, 80% 1×3, 90% 3×2
Clean Pull
90% 2×3, 100% 3×3

Wednesday
Hang Snatch
60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
Power Clean + Front Squat
70% 2×3, 75% 1×3, 80% 2×2
Snatch Pull
90% 1×3, 100% 1×5, 105% 3×2
Squat
70% 1×3, 80% 1×3, 90% 3×2

Thursday
Muscle Snatch
60% 2×3, 70% 1×3, 75% 3×3
Power Clean + Push Press
70% 2×3, 75% 1×3, 80% 1×3, 85% 3×2

Friday
Snatch
50% 2×3, 60% 2×3, 70% 1×3, 75% 1×3, 80% 4×3
Clean + Jerk
70% 2×2, 80% 5×3, 85% 1×2, 90% 3×2
Squat
70% 1×3, 80% 1×3, 85% 3×2
Snatch Pull
90% 2×3, 100% 1×3, 105% 3×2

Saturday
Power Snatch
50% 2×3, 60% 2×3, 70% 4×3
Clean
90% 2×3, 100% 3×3
Front Squat
70% 1×3, 80% 1×3, 85% 3×2