CrossFit Baseball
Be prepared for Rope Climbs etc + lot's of fun!!

then:

3 Rounds of:
1 Min Max Wall Balls
1 Min Max Burpees
1 Min Max Power Cleans
Rest 1 Min

Post reps completed to comments.


Blue Lake Barbell

Tech - barbell cycling:
3 x Full Clean + Hang Clean + Jerk @ 70%
2 x Full Clean + Hang Clean + Jerk @ 80%

Strength - Alternate between:
a) 4 x 3 Snatch Pause High Pull (3 count pause at knee) - heaviest possible
b) 4 x Jumping Back Squats - heaviest possible

Accessory
4 x 6 Weighted Steps Ups - heaviest possible


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