092816 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
High Hang Power Clean + Front Squat
1×2 @50%
1×2 @60%
2×2 @70%
2×2 @75%

Conditioning
As Many Rounds as Possible in 3 Minutes:
15 Calorie Row
3 Power Cleans (135/95)
3 Thrusters (135/95)
Rest 3 Minutes
THEN As Many Rounds as Possible in 3 Minutes:
12 Calorie Row
5 Power Cleans (115/75)
5 Thrusters (115/75)
THEN As Many Rounds as Possible in 3 Minutes:
10 Calorie Row
7 Power Cleans (95/65)
7 Thrusters (95/65)