NOTE: This is a lot of work in an hour CrossFit class but you guys can do it. Please transition between strength segments and WOD as efficiently as possible and you won’t have any problems.
Every 1:30 for 9 mins:
1, 3 Position Squat Clean*
*Start first set at 50% and work up to 70% of one rep squat clean max
With a strict 12 minute time limit complete the following:
50%-3 60%-3 70%-3 75%-3 70%-3
Take 3 long seconds in the descent and another 3 long seconds at the bottom. Come up fast and powerful
3 rounds for time of:
75 Double Unders
5 Power Cleans, 70% 1RM
Russian Kettlebell Swings 10 x 10 with biggest bell(s) possible
4 x 10 straight leg ghd with bar. If you’ve been doing these for a while move from pvc to bar and if you’ve already been using a bar put weight on the bar.