CROSSFIT
For Time:
1 Round:
12 Hang Power Clean 95/65
12 Bar Facing Burpee
2 Rounds:
6 Hang Power Clean 115/75
6 Bar Facing Burpee
3 Rounds:
4 Hang Power Clean 135/95
4 Bar Facing Burpees
4 Rounds:
3 Hang Power Clean 155/115
3 Bar Facing Burpee
Final weight should not be more than 85% of your max Clean, scale accordingly. You shouldn’t have to put the barbell down.
BOOTCAMP
4 Rounds for Time:
15 DB Push Press
400m Run
1 minute Plank on Hands
17 min Time Cap
Coach’s Choice Arm Pump to Finish
BARBELL
Power Snatch
Power Clean + Power Jerk + Split Jerk