Joseva Weightlifting Clean (heavy Single) Metcon 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press Deadlift Power Clean Men-body weight Women-75%

CrossFit Siloam Springs – CrossFit Weightlifting Clean (heavy Single) Metcon (No Measure) 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press

For Time Metcon Metcon (Time) 100 – double Unders 90 – sit-ups 80 – Db snatch (35/25) 70 – back squat (95/65) 60 – push press (95/65) 50 – step up (24/20) 40 –

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 – double Unders 90 – sit-ups 80 – Db snatch (35/25) 70 – back squat (95/65) 60 – push press (95/65) 50 – step up

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) AMRAP Ascending Ladder (with a Partner) in 10 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees

Heartbreaker, Dreammaker Warm-up Metcon Death by Hang Power Clean 95/65 (on the 30 sec) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP Ascending Ladder (with a Partner) in 10 minutes 2 Wall Ball Shots

CrossFit Siloam Springs – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Death by Hang Power Clean 95/65 (on the 30 sec) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP Ascending Ladder (with a