A) Oly: Power Clean 3 x 3 @85% of 1RM, 3 x 2 @90%*
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
*not tap n go; take your time and reset between reps; weight may be dropped
B) Metcon:
5 hang power cleans 135#/95# RX 155#/110# RX+
10 supine ring rows
5 hang power cleans
15 ball slams 35-50#/20-30#
5 hang power cleans
10 burpee box jumps 24”/20”
3 RFT
Time Cap: 16 min
Score: time or rds + reps
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
*not tap n go; take your time and reset between reps; weight may be dropped
B) Metcon:
5 hang power cleans 135#/95# RX 155#/110# RX+
10 supine ring rows
5 hang power cleans
15 ball slams 35-50#/20-30#
5 hang power cleans
10 burpee box jumps 24”/20”
3 RFT
Time Cap: 16 min
Score: time or rds + reps
Repeat after me: "I LOVE CROSSFIT. I LOVE CROSSFIT. I LOVE CROSSFIT!!"
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