CrossFit
For load:
Power Clean 3-3-2-2-2
(rest as needed)
3 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)
5 rounds for time:
7 Ring Dips
9 Toes to Bar
11 Wall Ball Shots 20/14
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CrossFit Competitor
Power Snatch + Snatch
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
Based on Power Snatch 1RM
For total reps:
Every 1:00 for 20:00
Odd min: 2 Thrusters at 75%
Even min: Bar Muscle-ups
(choose reps prior to start. unbroken)
Back Squat
70% 1×3
75% 2×2
80% 2×1
85% 3×1
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Weightlifting
Rest
