General Warm up:

500m Rowlover game (balance in burpees)
then, 2 rounds –
10 KBS
10 SDLHP
5 squat to stand
1/leg world’s greatest stretch
30 toe taps to plate (last 5 reps perform 5 toe tap to squats)

CLICK HERE FOR THE WORKOUT EXPLANATION

 

A. 3x 3-pos. squat clean (bottom-up).
:90 sec – 2 min rest. Build towards
load to be used in part B.

B. 5 RFT: (score time each round not including rest)
– 5 squat clean (@ ascending load)
– 10 box jumps @ 24/20″; 20/16″
– 15/12 cal. row
– 3 min rest

Add load to squat clean
each round.
ch: 135/95-165/113-195/123-215/143-245/173
rx: 95/65-135/93-155/103-185/123-205/133
fx: 75/55-95/65-115/75-135/95-155/105