For Time:
200m Run
12 Double Dumbbell Clean and Jerk (22.5/15kg)
400m Run
14 Double Dumbbell Clean and Jerk (22.5/15kg)
600m Run
16 Double Dumbbell Clean and Jerk (22.5/15kg)
800m Run
18 Double Dumbbell Clean and Jerk (22.5/15kg)
1000m Run
20 Double Dumbbell Clean and Jerk (22.5/15kg)
1. Power Every 0:30 for 3:00 (6 sets) 3 TNG Power Snatches Every 0:30 for 3:00 (6 sets) 2 TNG Power Snatches Every 0:30 for 2:00 (4 sets) 1 Power Snatch *2:00 rest between blocks 2. Fitness For Time:
“CrossFit Total” 1RM Back Squat (20:00) 1RM Press (10:00) 1RM Deadlift (15:00) You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up