V3 CrossFit – CrossFit
Power Clean + Hang Clean (4 Sets of 1)
1 Power Clean + 1 Hang Squat Clean
4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 80% of 1 RM Clean and Jerk. Stay at the same weight for all sets.
Back Squat (1×5 then 1 set of Max reps)
Work up to 80% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 35lb if your set of 5 is over 300/200lb. Drop 25lb down if your set of 5 is under 300/200lbs.
Metcon (No Measure)
Max Rep T2B
13 Ab Wheels