STRENGTH – Clean and Jerk 15 min EMOM 1 Squat Clean + 2 Hang Power Clean Increase load at 5 and 10 min
CONDITIONING (3x) 2 min AMRAP 10 Box Jump 10 HR Push-up 2 minutes to complete: A Max Effort Unbroken Set of Power Cleans (70-75% of your 1 Rep Max)
Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single Max Effort Unbroken set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 3 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.
If you have 30 min or so this is one fantastic vidoe of Coach Glassman talking about CrossFit and what it is. It is sprinkled with a few colorful words, but is a great watch.