CrossFit Factory Square – CrossFit

Olympic Weightlifting

Metcon (Weight)

10 sets of 1 Power Clean + 1 Clean, increase weight across all sets

Metcon

Metcon (AMRAP – Reps)

10 Minute A.M.R.A.P.

4 Burpees

4 Hang Power Cleans 135/95

6 Burpees

6 Hang Power Cleans 135/95

8 Burpees

8 Hang Power Cleans 135/95

10 Burpees

10 Hang Power Cleans 135/95

add 2 reps to each movement till the A.M.R.A.P. time is up.

Modifications:

a. lighter weight on the barbell

Accessory work:

Clean segment pulls, 3×3 2×2, Begin pulling the bar off the ground to just below the knee, hold for 3 count then finish the pull and shrug, drop an reset.