AM
4-8min Bar Warm Up
Barski Power Clean + Front Squat + Push Press 3×5+10+5/2.5% more then last week on each lift
Barski Clean + Alt. Leg Split Jerk 3×4+2ea/2.5% more then last week on each lift
Front Squat 3×5/2.5% more then last week
Barski Clean Pulls (Mid Thigh from the Blocks) 3×8/2.5% more then last week on each lift
PM
3-6min Agility Ladder Work
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Top men’s scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women’s scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

30min
Front Squat w/ Hands Free 3×5/AHAP
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
30min
Front Squat 1/50% 1/60% 1/70% 1/80% 1/85% 1/87.5% 1/90% 1/87.5% 1/90% 1/87.5% 2×2/85%
Front Squat Support 5/AHAP (3sec hold at top)