Joint Prep and Movement Work 10 min of joint prep
A1. Fighting Monkey arm circles x 30 sec/direction x 3 sets
A2. ground kong x 2 lengths x 3 sets Rest 60 sec.
Flux CrossFit and Flux Blend
C. Hang Power cleans - Take your 3 rep max from last 2 weeks and do the following:
Every 60 sec for 10 sets, do 3 reps @ 15-20 kgs under your max.
D. Back Squats @ 00x0 x amrap unbroken (stop once you lost tempo).
Rest 90 sec.
rope climb using legs x 1 or 5 from back
Rest 90 sec
NOTE: weight for back squats should be something you can get 10-12 reps in at that tempo.If you