Boulder CrossFit – CrossFit

Power Clean (Every 90 second, for 9 minutes(6 sets):
Power Clean x 2 reps @ 80%)

Split Jerk (Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk w/ 2 second pause in catch
Sets 1-2 = 2 reps @ 70%
Sets 3-4 = 2 reps @ 75%
Sets 5-6 = 1 rep @ 80%

*The goal of the pause is stability )

Snatch Pull (Three sets of:
Snatch Pull x 3 reps @ 110%
Rest 90 seconds between sets)

Back Squat (Every 90 seconds, for 10:30 (7 sets):
Back Squat x 2 reps @ 70-80%
Focus on SPEED & attacking these reps!)

Finisher (No Measure)

Three sets of:

DB Z-Press x 10-12 reps

V-Ups x max reps in 1 minute

Rest 60 seconds