6 x 1

Strength exercise for 30min every 30s
~60-65%

"12 Days of CrossFit"
1 Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side - 20 total)
11 Wallballs (20#)
12 Cal row
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1....

For time

• 50 Wallballs
• 50 GHD situps
• 40 Wallballs
• 40 GHD situps

15-12-9-6-3:
- Snatch (50/35-60/40-70/45-80/50-90/55)
- HSPU
- Burpee over bar

21-15-9 synchro deadlift 3+3 person on the bar
42-30-18 pullup, two at a time, synchro

5 rounds of:
Bench press x 5
Pull ups x 5
Leg raises x 8
1 min rest

In a 10 minute window, establish a 1RM clean and jerk

In a 10 minute window, establish a 2RM clean and jerk (both cleans first as TnG then both jerks)

In a 10 minute window, establish a 3RM clean and jerk (all cleans first as TnG then all jerks)

You must do 7 bar facing burpees before each attempt. This clean is a squat clean.

21-15-9-6-3
Calories row and cleans
Weights 40,60,80,90,100 kg

5 Sets, resting 1:00 between:
2 Pausing Clean Pulls
Set #1 – 80% of 1RM Clean
Set #2 – 90% of 1RM Clean
Set #3 – 100% of 1RM Clean
Set #4 – 105% of 1RM Clean
Set #5 – 110% of 1RM Clean