CFE:

Movement of the Week: T2B

23m AMRAP
8 T2B
12 box jumps
16 wallball (20/14)
20 sit-ups
500m run 

CrossFit

Hang power clean Complex

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Set #1 – 60% of 1RM Clean

Set #2 – 65% of 1RM Clean

Sets #3+4+5 – 70% of 1RM Clean

Conditioning:

“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

“Water Break” Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row

Rest 4:00

“Water Break” Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row

*Score will be total number of reps through out the whole work out. Track each amrap and add them up at the end*


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