A) Front Squats
6x3 (80% of Front Squats 1RM)
B) 10:00 build to a heavy single Power Clean
C) For Time:
20 Power Cleans @ 70% of the heavy single you hit for today.
*Goal is the go as Unbroken as possible
D) Extra accessories:
Clean Pulls
4x3 (100% of Clean 1RM)
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