Every 90 seconds for 9 minutes
3 Squat Clean, from the power position, no misses please finish your pull and be quick…very quick.
(Unlike the snatch we don’t recommend straps for actual cleans. So if you start to lose your grip just drop the bar and start over)
5 rounds of:
10 Sumo Deadlift High Pulls 95/65
10 GHD Situps*
*Scale to abmat situps. If you’ve never done these in a wod today isn’t the day to start. We will be happy to teach you how after the workout is over. Keep in mind this exercise isn’t for beginners or even intermediate CrossFitters.
Fat Loss Buyout
5:00 Row for Calories (high damper/stroke rate between 18-24)
5:00 Kettlebell Snatches 24/16kg (alternate every 15 reps)
5:00 Burpee Box Step Overs 24/20″
(Depending on time, you can scale intervals down to 3 or up to 7)
This is week 3 of 4 for the 3rd 4 weeks of the current hypertrophy macrocycle. Workouts Number 1 and 2 can be done on back to back days same as 3 and 4 but rest one or two days between 2 and 3.
Last rep should always be 1 rep shy of failure.
CLICK HERE FOR THE WORKOUTS