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  • Writer's picturecrossfitweld
    • Apr 4, 2019
    • 1 min read

04/05/2019

Warm Up

6 min AMRAP

- 6 power cleans (increase weight each round)

- 6 front squats (increase weight each round)

- 3 strict pull-ups

- 40 sec bike or row


Strength

- 3 x 4 squat clean

- then -

- 3 x 3 squat clean


Conditioning

Not For Time - 20min cap

4 rounds

- 7 strict pull-ups

- 7 power cleans @ 155/105

- 40 sec max calories bike/row (alternate)

- rest as needed (1 to 2 minutes as a minimum)


*goal of this workout is to hit each round with an equal amount of intensity. Try to push your pace and see if you can match your round time and calorie amount each round.

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