CrossFit
Back squat:
8-8-8-8
 
4 Rounds for time:
7 Power Cleans 135/95
14 Bar Facing Burpee
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Competitor 1
Power Clean
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
Snatch Pull
90% 1×2
100% 1×2
110% 2×2
 
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5
 
At a moderate load:
Barbell Sit-up 9-7-5-3
(make consistent increases)
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Competitor 2
6 rounds not timed:
200m Assault Air Runner
(alternate with a partner)
 
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Snatch Pull
90% 2×3
100% 3×2
 
Back Squat
75% 2×3
80% 3×2
 
3 rounds:
6-8 Tempo Back Extension (5151)
6-8 Tempo Toes to Bar (5151)
(rest as needed between rounds)
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FitEssentials
For load & reps:
Sumo Deadlift 6-6-4-4-4 (:03 eccentric)
*follow each set with :30 amrap of dips
 
3 rounds for time:
8 DB Thrusters
16 Renegade Rows (8 each arm)
400m Row
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Weightlifting
NHNF Snatch + Snatch
Work up to Heavy 2(1+1)
-then-
Snatch
3×2@ same weight
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
85% 2×3
90% 2×3
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“The expression of beauty is in direct ratio to the power of conception the artist has acquired.” 
~Gustave Courbet