CrossFit VU – CrossFit

Warm up

2 rounds

200m run

10 Hang Muscle Clean

10 Strict Press

Metcon (AMRAP – Reps)

4 sets

AMRAP 3

50 DU

15 Hang Power Cleans (155/105)

50 DU

Max HSPU in time remaining

rest 1 min b/t sets

*goal is to have 30 sec – 1 min on HSPU
RX+

12 HPC (185/135)

Wall Facing HSPU

Scaled/Masters

75 SU or 30 DU

15 DB Hang Power Clean (35/25)

75 SU or 30 DU

Max DB Push Press

Strength

1 Hang Clean + 1 Jerk + 1 Hang Clean + 1 Jerk (12 min clock

Build to a heavy unbroken complex)