CrossFit
For load:
Power Clean 5-5-3-3-3
(make consistent increases)
 
For time:
50 Double under
5 DBall Over the Shoulder 150/100
40 Double under
4 DBall Over the Shoulder
30 Double under
3 DBall Over the Shoulder
20 Double under
2 DBall Over the Shoulder
10 Double under
1 DBall Over the Shoulder
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Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean (BK)
(add 10lbs/5lbs each set)
 
For time:
400m Run
21 Deadlift 225/155
21 Bar Facing Burpee
400m Run
15 Deadlift 225/155
15 Bar Facing Burpee
400m Run
9 Deadlift 225/155
9 Bar Facing Burpee
 
Not timed:
100 Sit-up
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×2
 
Clean Pull
90% 3×3
 
Front Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
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“We come nearest to the great when we are great in humility.” 
~Rabindranath Tagore