A. Power Clean + Push Jerk
In 12:00, Build to a challenging TnG triple
B. 18:00 descending rep scheme AMRAP:
12 Power Clean and Jerk (70/47.5kg)
12 Strict Pull-ups
200m Run
10/10/200m, 8/8/200m, 6/6/200m, 4/4/200m,
2/2/200m then max reps of Strict Pull-ups in remaining time
Rx+ = Bar Muscle Ups
“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
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou