CrossFit08844

20 Mar 2014

Warm up: 10-8-6 push ups/squats/trunk

2 sets:
5 Hang Power Clean (Hips)
5 Front Squats
5 Hang Power Clean (Knees)
5 Front Squats
5 Power Clean
5 Front Squats

Dynamic Stretch b/w sets

Strength

Power Clean
In 15 minutes build to a tough, fast set of 3 touch and go reps.
65,85,95,115,135

Conditioning

"The Chief"

5 sets:
AMRAP in 3 minutes of
3 Power Cleans (135/95)
6 Pushups
9 Squats

Rest 1 minute between sets.

Result = 13 rounds + 2 reps