CrossFit Habu – Competitor

(No Measure)

Free for all….cap it at 20 minutes

Weightlifting

Session 1

7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest 90 sec.

(basically a set of 5 T&G Power Snatches, with a three second pause at the knee on the first and last reps. should all be unbroken)

Weightlifting

Session 2

5X3 T&G Power Cleans + 5 Jerks – work to a max complex, rest 90 sec.

(3 T&G Power Cleans, then after the last power clean, 5 unbroken jerks of any style)

Skill

10 min of freestanding HS holds

Conditioning

5 rds of:

3 rope climbs

15 OHS 135/95#

2 rope climbs

10 S2O 135/95#

rest 1:00 between rounds