CrossFit08844

21 May 2013

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 OHS (pvc)

2 sets:
3 x Front Squat
3 x Hang Squat Clean (Hips)
3 x Hang Squat Clean (Knees)
3 x Squat Clean (Shins)

Dynamic Stretches b/w sets

Strength

Clean
3-3-2-2-1-1
95, 115, 125, 135, 145, 155(f)

Time: 20 minutes

Conditioning

AMRAP Squat Cleans (95#) in 3 min (15 reps)
AMRAP Hand Release Pushups in 3 min (32 reps)
AMRAP Squat Cleans (95#) in 2 min (8 reps)
AMRAP Hand Release Pushups in 2 min (18 reps)
AMRAP Squat Cleans (95#) in 1 min (4 reps)
AMRAP Hand Release Pushups in 1 min (10 reps)

Weight for Cleans is 70% of 1RM from Part 1.
Total reps = 87


Time: 12 minutes