Monday the 9th

1234
I.
Clean 5 x 3 (build-up)

II.
EMOM (8)
Front Squat x 3 reps @ 75%

III.
3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees
You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. 

IV.
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

V. (Extra Credit)
Run 3 x 800 Meters

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Filed under crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

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