226.3

This cycle is probably my favorite cycle. Last year we saw a ton of gains during this cycle. If you have specific goals for the Crossfit season, now (or 2 months ago) is the time to start dialing in your training. I know that there is a lot of volume coming at you, focus on your weaknesses. Get explosive.

Who belongs in what decade?

Strength:
1. Power Snatch + 2 Full Snatch
     2 x 1+2 @ 70%, 3 x 1+2 @ 75%
2. Jerk
     5 x 3 @ 75%
3. Clean Pull
     5 x 5 @ 105%

Conditioning:
3 RFT
10 Double arm KB clean (45/25)
10 OH walking lunge steps with KBs
10 Burpees
5 Broad Jumps

     Focus on distance with your Broad jumps

     Move through the first three movements with purpose

     When you reach the broad jump, slow down and be explosive

Skill:
Accumulate the following
2 Minute Handstand Hold
50 Shoulder Touches (Chicken Pecking)
               Do these in any order, you may do them on a wall or free standing
               Do it all at once or throughout the day
WOD
Class WOD