Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets 5 TnG Deadlifts 10 Bar Facing Burpees 10 Minute Active Rest 4 Sets 5 TnG Hang Clean and Jerk 100 Meter Sprint Powerlifting: A. Press 2-2-2-2-2 @21×1; Rest 3:00 B. Snatch High Pull 3 x 5; Rest 2:00 C1. Muscle-up/Muscle-up Transition 4 x AMRAP; Rest 3:00 C2. Dumbbell Push-Press 4 x 10 @10×0; Rest 3:00 D. 20 Second FLR/20 Second Side Bridge Left/ 20 Second Side Bridge Right x 3; Rest 1:00 “A Conversation With Dave Castro and Sevan Matossian”, CrossFit Journal preview video [wmv] [mov] “Language” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]
