Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. Warm-up: weights for Power Clean EMOM (7 min)
3. EMOM 10
3 Power Cleans + 30 Double unders*
*40s cap per interval
LIII:65-70% 1RM Power clean
LII: 60% of 1RM Power clean or find a moderate weight for three that will allow you to complete the reps in around :15s. Practice double unders until the :40s mark if you are still developing DUs
LI: 2 Muscle Cleans + Double under practice till :30s mark each minute
4. Rest 10 minutes
5. “2017 Crossfit Games Online Qualifier Event 3”
Shoulder to Overhead 135/93
Chest to bar Pull-ups
12 minute cut-off
LIII: as Rx’d
LII: Scale Shoulder to overhead weight as appropriate. Regular Pull-ups, Banded pull-ups, ring rows as appropriate.