A) Olympic lift:
20:00 to find your 1RM Squat Snatch
B) Olympic lift:
20:00 to find your 1RM Squat Clean
C) Accessory:
Fittest 3 people:
Build to your top weight for the “workout 3” complex
3 Hang Squat Clean
3 Front Squats
3 Shoulder to Overhead
Everyone else:
Weighted Box step ups
5x5 (each leg)
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