Warm-up: 500 Meter row 3 Rounds: 6 Shoulder touches 8 GHD sit ups 10 Jump squats Workout: A. Hang Power Clean – 3 tough reps every minute on the minute for 10 minutes B. 3 Sets: 800 Meter run Rest 2 Minutes between sets Powerlifting: A. Snatch – 3 TnG reps every 30 seconds for 5 minutes B1. Behind the neck push press 4 x 4-5 reps @21×1; Rest 2:30 B2. Weighted Ring row 4 x 6-8 reps @2121; Rest 2:30 C. Ring FLR 3 x 60 second hold; Rest 1:00 “Kettlebell Clean Variations” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
