Upper East Side

Warm up

400 meter run

Then

400 meter row

10 sets of

5 point burpees

Squat stretch 3x for 5 sec each leg

Iron cross 3x for 5 sec each leg

Samson stretch 2x 10 sec each leg

Skill

Level 2 (advance)

Power cleans

3-3-3-3-3

Touch and go from the ground. Build up to working weight.

Level 1 (beginner)

Hang cleans

2-2-2-2-2

Use this time for practice. Work up to a moderate working weight that will allow you to practice speed and efficiency.

Training

Main site Sundays

From the archives of crossFit.com

level 2 (advance)

FRIDAY

15-12-9-6-3 reps for time of:
Power clean (135/95)
Bar-facing burpee

Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47.
Post time to comments.

Level 1 (beginner)

15-12-9-6-3 reps for time

Med balls cleans (20/14)

Burpees