Warm-up: 200 Meter run 2 Rounds done w/partner: P1: 350 Meter row 5 Ball slams 5 Jump squats 5 Partner anchored sit up P2: Rest Workout: A. Hang Power Clean. Power Clean. Squat Clean. – 1.1.1. x 5 sets; Rest 5:00 This is a cluster. You do one Hang Power Clean, DROP the bar, rest 10 seconds. Do one Power Clean, DROP the bar, rest 10 seconds. Do one Squat Clean, DONE. This is one set. Powerlifting: A. Deficit Deadlift 10 x 2 reps @10×0; Rest 1:00 B1. 3 Position Snatch 5 x 3 reps; Rest 2:00 B2. Box Jump Gauntlet 5 x 1 max effort attempt; Rest 2:00 C. Glute Ham Raises 5 x 8-10 reps @30×0; Rest 2:00 – Add weight if possible “How Does It Feel to Have Succeeded?” with Dr. Harvey Barnett, freeCrossFit Journal video [wmv] [mov] [HD mov]
