CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats

5 Minutes – Shoulder Mobility Drills

Skill Work/Activation

Burgener or Oly Warm-up (Clean and Jerk)

Hang Clean + Clean + Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Hang Clean + Clean + Jerk (Building to a peak set for the day – Note heaviest set)

Metcon (Time)

For Time:

25-20-15-10-5

KB Swings (53/35)

5-10-15-20-25

Burpees

*Alternate between the two movements

*Competitor track KB Swings at (70/53) aim to complete all sets unbroken