CROSSFIT
PART A
Every 1:30 for 13 sets
1-2: 2 Hang Muscle Clean + 2 Front Squat
(pause for 2 sec in the bottom of each squat)
3-4: 2 High Hang Clean @ 55-65%
5: 2 Hang Clean @ 65-75%
6: 2 Clean @ 75-85%
7: 1 Clean @ 85-90%
8: 1 Clean @ 90-95%
9: 1 Clean @ 95%
10-13: to find 1RM Clean (full squat)
PART B
Every 2 mins for 4 Rounds
8 TnG Push Jerks @ (60/42.5kg)
100m sprint
5 Burpees
* Rest remainder of the 2 minutes
* Record time for each round