010517 – CrossFit

Warm-up
General Warm-up
Front Rack Mobility
Clean Prep

Strength
Touch and Go Power Cleans
2 Reps EMOM for 10 Minutes
Use 70% of 1 RM

Conditioning
As Many Rounds as Possible in 3 Minutes:
3 Power Cleans (155/115)
3 Thrusters (155/115)
Rest 3 Minutes
THEN As Many Rounds as Possible in 3 Minutes:
5 Power Cleans (135/95)
5 Thrusters (135/95)
Rest 3 Minutes
THEN As Many Rounds as Possible in 3 Minutes:
7 Power Cleans (115/75)
7 Thrusters (115/75)