Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans
Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
* Perform both as a complex (linked as a set).
Pt. 1 “Test 3”
As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.
3 Min. After Completing “Test 3”:
Pt. 2 AMRAP: DU and T2B
Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).
FT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars