Warm up with 3 rounds of
- 5 x Power Clean @ 65lb
- 5 x Front Squat @ 65lb
- 5 x Strict Press @ 65lb
Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)
- 3 x Squat Clean
AMRAP in 10 minutes of
- 5 x Clean and Jerk/Push Press @ 115lbs
- 10 x Bar Hop Burpees
- 15 x Toes to Bar
Results: For the Squat Clean got up to 140lb. For the AMRAP, 3 rounds plus 6 reps.