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  • crossfitweld

05/16/2019

WARM UP

"AMRAP 6"

- 5 Hang Power Clean @45/35

- 2 Push Jerk + 2 Split Jerk @45/35

- 5 MB Squat Cleans

- 5 Kip Swings + 5 T2B or HKR



STRENGTH

"12 Min Block"

Every 1:30 Complete:

- 2 Power Clean + 2 Hang Clean + 2 S2OH

(*Light to moderate, work cycling)


CONDITIONING

20 Min Block

"3 Rounds"

- 20 Wall Balls @20/24 to 10'/9'

- 10 T2B

- 5 Bar Muscle Ups

...then remaining time...

"Find 1RM Weld Complex"

- 1 Clean + 1 Hang Clean + 1 S2OH


*You have remaining time left in the 20 minute block after you finish the 3 Round workout to find a 1RM Weld Complex. The faster you complete this, the more time you get to lift. This workout will have 2 scores: Time of 3 Rounds & Heaviest Lift.

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