CrossFit
For load:
Power Clean 3-3-3-3-3
(rest 1:30)
For load:
Bench Press 3-3-3-3-3
(rest 1:30)
For load:
Front Squat 3-3-3-3-3
(rest 1:30)
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CrossFit Competitor
3 rounds for total load:
2 Power Clean + 2 Push Press
(rest 1:30)
Every 1:00 for 10:00
Odd min: 2 Overhead Squats 175/105 (from ground)
Even min: 2 Rope Climbs
AMRAP 3:00
Burpee Ring Muscle-ups
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Weightlifting
Snatch:
70% 2×3
80% 2×2
90% 2×2
Clean Pull:( based on your 1RM Clean)
90% 2×3
100% 2×3
+10kg 2×2
Back Squat:
80% 3×3
90% 3×3
“Failure is not fatal, but failure to change might be.”
~John Wooden
