5 rounds of
- 6 x Strict Press @ 70-75% of 3RM from last time
Then every 2 minutes for 10 minutes
- 1 x High Hang Clean @ 5-10lbs heavier than last time
- 1 x Hang Clean
- 1 x Clean
Then 5 rounds of
- 1 x Clean @ 10lbs heavier than above
- Rest 90 seconds
Yhen based on Crossfit’s WOD from Sept 19, AMRAP in 10 minutes of
- 5 x Hang Clean and Jerk @ 95lbs/43kg
- 10 x Front Squat @ 95lbs/43kg
- 15 x Toes to Bar
Results: Used 95lbs/43kg for the Strict Press. Used 125lbs/57kg and 135lbs/61kg for the Cleans. Metcon 3 rounds plus 4 reps.