Tuesday 151222

  1. Clean
    Work up to a heavy squat clean (≥90%)

  2. Conditioning
    For time:
    15-10-5:
    Power Clean, 155/105
    HSPU
    Directly into…
    15-10-5:
    Hang Power Clean, 155/105
    Ring Dip

    Extra work
    Conditioning
    A. EMOMx8:
    Odd: 20/16 Calorie Row
    Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
    Rest 2 minutes
    B. EMOMx8:
    Odd: 20/16 Calorie Row
    Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

Programming modified from Ben Bergeron's CompTrain

20151222 CrossFit Craft Squat Clean Power Clean Handstand Push Up Hang Power Clean Ring Dip