Strength
Five rounds of:
Rest 30 seconds
Rest 30 seconds
Rest 30 seconds
Rest 2 minutes
Strength
Take 15 minutes to build to a heavy Power Clean.
Remember, the mechanics of the power clean are the same as the full clean, you just catch the bar above parallel. Your first missed will ideally be a full clean. Do not try to muscle everything up, pull under from the start. Display proper footwork on every single repetition!
Conditioning
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1RM Power Clean.
Score is number of complete ladders + spare reps. There are 15 repetitions in one ladder.
Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.
If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth rep of your set of 5, you must begin the set of 5 again from 0.
Strength: Strict/Weighted Pull Ups
Fitness: 5-5-5-3-3-3, with a 21X0 tempo; keep active shoulder at bottom.
Rest at least 2 minutes between sets.
Performance: In six attempts or less, find your 1RM Weighted Pull-Up.
Rest at least 3 minutes between attempts over 80% of your potential 1RM.
Conditioning:
Complete as many reps as possible in 7 minutes of:
0845 Weightlifting
1000 CrossFit
Working teams of three, three rounds for time:
Strength
1A) 4 x 3-5 Front Squat
– rest 10 seconds –
1B) 4 x 1.1.1.1.1. Tall Box Jumps (rest 5-7 seconds between each jump, completing 5 jumps total)
– rest 3 minutes –
Conditioning
For time:
1,000m Row, then
3 rounds of:
Mobility
2 minutes each side: achilles/calf stretch using rig/racks