CROSSFIT

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.
*Bar starts on the floor. Clean deadlift to the knee
and pause, then to the power position and pause,
then clean.
**Bar starts on the floor. Clean deadlift to the knee,
and then clean

BARBELL
Split Jerk
70-75-80-85
75-80-85-88
80-85-88-90
88-90-90+