A. Clean and Jerk
12:00 EMOM:
Min 1-4 = build to 75%
Min 5-8 = build from 75-85%
Min 9-12 = build up to 90+%
Goal = no missed reps
B. 3RFT: (21:00 Cap)
21 Burpees Over Bar
15 Ring Dips
9 Squat Cleans (85/60kg)
*3:00 rest between rounds
1. Strength Every 1:30 for 12:00 (8 sets) Complete one complex.. Power Clean + Front Squat + Hang Squat Clean Build up weight each set 2. Fitness 5:00 AMRAP: 8 Burpees Over Bar 8 Hang Power Clean & Je
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