Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power Clean. Jerk 3.2 x 4 sets; Rest 5 Minutes B. Squat clean thruster 1 rep @185/135# every 30 seconds for 10 minutes. C. Back Squat 10 reps @68% 1RM x 5 sets; Rest 2 Minutes D. GHD Sit-ups 20-25 x 3 sets @10×0; Rest 1 Minute “Lifting Boundaries” with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]
