CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(make consistent increases)
 
4 rounds for time:
400m Run
50 Air Squats
____________________
 
Competitor 1
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
 
For load:
Bench Press 8-8-8-8-8
(make consistent increases)
 
Front Squat
Build to a heavy set of 3
90% of heavy set: 2×2 (t&g)
 
For time:
21 Thruster 135/95
15 DBall Over the shoulder 150/100
9 Strict Handstand Push-up
______________________
 
Competitor 2
Snatch
Build to a heay set of 3
90% of heavy set: 2×2 (t&g)
 
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
 
For load:
Every 2:00 for 10:00
5 Thruster
(make consistent increases)
 
For time:
15 DBall Over the shoulder 150/100
15 Over the DBall Burpee
 
For time:
3k Row
*7 strict handstand push-ups every 1:00
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Weightlifting
Every 1:00 until you miss a lift:
1 Snatch at 85% of 1RM
-then-
Build to a heavy set of 1
 
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 1×1 (followed by 2:00 rest)
95% 1×1
 
Front Squat
Build to a heavy set of 2
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“I put my heart and my soul into my work, and have lost my mind in the process.” 
~Vincent Van Gogh