#CrossFit #Hackney #WOD 15/08/2013 #withmomentum

Warm-up

A. BB Complex 3 x

• BB First pull to above knees x 5
• BB Second pull from above knees to pockets x 5
• BB High Hang Power Clean x 5
• BB Front Squat x 5
• Rest :45

Strength

15 minutes to complete

B. Squat Cleans

• CFA: 7×3 XXXX rst:90
• BC: 5×5 XXXX rst:90

12 minutes to complete:

C. Clean pulls

• 5 x 3 XXXX rst:75

Capacity: 

EMOM for 10minutes perform:
3 Power Cleans

2 Push Press

@ 60% of Squat Clean in B

Finisher

Total reps for 2 rounds of:
2min AMRAP KB Swings 24/16kg
rest :60 between rounds