Strength/Mobility:

Skill:

WOD

10 Mins of:
Snatch (Full) + Hang Snatch (Full)
Then:
6 Rounds for Total Reps:
30 Sec of Singles or Dubs
30 Sec of Hang Power Cleans 135/95 or 155/105
30 Sec of Ab-Mat SU or GHD SU
30 Sec Rest
Extra Work:
2 Cleans (Full) + 1 Jerk; Work to As Heavy As Possible
Then Take 80% of Max and do 1 Clean (Full) + 1 Jerk every 30 Sec for 6 Mins
4 Sets of 5 Reps of
Heavy Clean Pulls (AHAP)

CrossFit 623 Daily WOD: 10 Mins of:

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