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Writer's picturecrossfitweld
Dec 3, 20181 min read

12/03/2018

Warm Up

6 min AMRAP

- 6 front squats @ 45/35

- 6 power cleans @ 45/35 (below the knee)

- 8 kip swings

- 4 strict CTB pull-ups


Strength

- 5 x 2 complex (*hang power clean + *hang squat clean)


*both should be low hang cleans (below the knee). Work moderate weights and keep clean form


Conditioning (20 min cap)

10-8-6-4-2

- squat cleans @ 135/95

- CTB pull-ups


- rest 2 min -


1-2-3-4-5

- power cleans @ 185/135

- bar muscle-ups

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