06/30/16

Warm-up
3 rounds
8 wall balls
8 med ball deadlifts
8 hand release pushups
Front Squat (3x6-8 @ hap @ 5011 ; 3 min rest )
 
Competition
Metcon (Weight)
every minute for 12 minutes 1 power clean 1 full clean 1 jerk , start @ 60% adding 5 lbs each successful lift.
Metcon (Weight)
20 min to establish hap hang squat clean with 3 second pause in the hole.

 

Metcon (Weight)
using 60% of the above number every 2 min for 3 sets 1-2-3 squat cleans @ 70% of the above number adding each 2 min you successfully complete all lift

Published on by crossfit reflexion.