SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

Skill/Strength – 8 mins on the clock to find 1 RM on hang power clean

5 Reps:
OHS
Clean
Front Squat
Back Squat
Power Clean
Power Clean and Jerk
Power Clean
Back Squat
Front Squat
Clean
OHS

(135/95)

When the workout starts, athletes will have 1 minute to complete five
OHS. When they are finished, they will rest the remainder of the
minute. When the minute turns over, they will have 1 minute to complete 5
cleans with the same bar. They will rest the remainder of the minute.
Athletes will do this up and down the ladder. This WOD is scored by
which part of the ladder you were able to get up to.  You have 30 secs. to
prepare for 400m sprint that will begin after the "ladder" is over.  [This WOD is from CrossFit Kryptonite]

Alisa