Taken from Atomic Crossfit’s Crazy Nights WOD.
Starting with an empty bar, warm up with 3 rounds of
- 3 x Hang Power Clean
- 3 x Pause Front Squats ( 2 second pause at bottom)
- 3 x Squat Cleans
Then every 90 seconds for 15 minutes (10 rounds) complete:
- 1 x Hang Squat Clean
- 1 x Squat Clean
- 1 x Jerk
Work up to a heavy set.
Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:
- 8 x Deadlifts (185/125)
- 8 x Bar Hop Burpees
- 8 x T2B
Results: For warm up did 45-65-80lbs. Then 95-105-115-120-125-130-135-140-145-150lbs. Metcon 4 rounds plus 2 reps.