Warm Up
Run 800m
Spend 5 minutes mobilizing hips & overhead position
Then
3 Rounds – adding a little weight each round
3 Hang Muscle Clean
3 Press
3 Hang Clean
3 Push Jerk
3 Clean & Jerk
Strength
Complete as many reps as possible in 20 minutes of:
135,95-lb clean and jerks, 15 reps
Rest 1 minute
155,105-lb. clean and jerks, 15 reps
Rest 1 minute
185,120-lb. clean and jerks, 15 reps
Rest 1 minute
225,135-lb. clean and jerks, 15 reps
Rest 1 minute
245,145-lb. clean and jerks, 15 reps
Rest 1 minute
265,155-lb. clean and jerks, 15 reps
Crossfit.com
WOD
800m Run
50 Front Squats (135,95)
800m Run