CrossFit Soul Miami

Weightlifting:
Press 5/3/1 cycle3, wk2
*Add 5 lbs to upper body lift!
3@70%, 3@80%, 3+@90%

Conditioning:
21-15-9
Hand Release Pushups
Toes to Bar (x2 V Ups)
*15 STRICT Ring Dips after each set (box dips or kip for scale)
(21HRPU, 21T2B, 15RD, 15HRPU, 15 T2B, 15RD)

Accessory
Advanced; Floor Press 5×3 work up to a heavy triple and repeat for 5 sets, Bent over row 5×5 HEAVY
Beg-Int; HS Hold skill 5xMax hold, 3×10 Bent Over Row MODERATE

Monday-

Snatch- 60% 2×3, 70% 2×3, 75% 1×3, 80% 4×3

Hang Clean- 70% 2×3, 75% 1×3, 80% 3×3

Back Squat- 70% 2×3, 80% 1×3, 85% 5×3

Snatch Pull- 90% 2×3, 100% 3×2

Tuesday-

Hang Snatch- 60% 2×3, 70% 1×3, 75% 4×3

Power Clean + Jerk- 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2

Front Squat- 70% 2×3, 80% 2×3, 85% 4×3

Wednesday-

Snatch- 60% 2×3, 70% 2×3, 75% 4×3

Clean and Jerk- 60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2

Back Squat- 70% 2×3, 80% 1×3, 85% 1×3, 90% 5×2

Snatch Pull- 70% 2×3, 80% 3×3

Thursday- 

Power Snatch- 60% 2×3, 70% 1×3, 75% 4×3

Jerk from Back- 60% 2×3, 70% 1×3, 75% 4×3

Front Squat- 70% 2×3, 75% 4×3

Friday- 

Snatch- 60% 2×3, 70% 2×3, 75% 1×3, 80% 1×3, 85% 4×3

Clean + Jerk- 70% 2×3, 80% 1×3, 85% 3×2

Back Squat- 70% 2×3, 80% 2×3, 85% 5×3

Saturday- 

Power Snatch- 60% 2×3, 70% 2×3, 75% 1×3, 80% 3×2

Hang Clean- 70% 2×3, 75% 1×3, 80% 1×3, 85% 3×2

Front Squat- 70% 2×3, 75% 1×3, 80% 1×3, 85% 1×3, 90% 3×2