For Time:
Buy In: 25 Ab Mat Sit Ups
10 Rounds:
10 Deadlifts
200m Run
5 Cleans
Buy Out: 25 Ab Mat Sit Ups
Time cap: 30 mins
Your deadlift and clean weight should be the same. Pick the heaviest weight you can safely do for 5 heavy singles.
*PSA: You can lift heavy, be uncomfortable AND safe. Do not let it scare you and turn this into a 10 min workout.
Snatch Complex:
1 Tempo Snatch Grip Deadlift + 1 Hang Snatch + 1 Snatch
Tempo=
3 secs to top of knee
2 secs to full extension
For Time:
21-15-9
Hang Snatches
Burpees over the Bar
-into-
9-15-21
Machine Cals
Burpees
Thruster (1 Rep Max)
AMRAP x 10
Max Meters Front Rack Barbell Walking Lunge
*Every 10 steps complete 3 thrusters
For Time:
1200m Run
50 Cal Row
800m Run
40 Cal Row
400m Run
30 Cal Row
800m Run
20 Cal Row
1200m Run
10 Cal Row
CrossFit Wig Wag 