CrossFit
Power Clean + Push Press
2+2, 2+2, 2+2
5 rounds for total reps:
Toes to Bar
(rest :30 between rounds)
For time:
100 Bar Dips
(every time you break do 10 Kettlebell Swings 53/35)
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CrossFit Competitor
Snatch High Pull + Power Snatch + Snatch
70% 1+1+1
75% 1+1+1, 1+1+1
80% 1+1+1, 1+1+1, 1+1+1
Based on Power Snatch 1RM
Back Squat
70% 4×4
For total reps:
Every 1:00 for 20:00
Odd min: 2 Clusters at 70%
Even min: Bar Muscle-ups
(choose reps prior to start. unbroken)
