Warmup start this at 10:00
Do 3:00 of field drills (high knees, but kicks, etc)

Then: 7:00 of:
1 thruster+2 clean and jerks up to 70%
:20 side plank/side

Lift start this at 22:00
Power Clean and Jerk
Every :90 for 10 rounds
1 rep @70%–move the bar fast!

CrossFit Workout start this at 40:00
Every 3:00 for 5 rounds
10 Thrusters 115/75
30 DU
10 alternating db snatch 50/35

rx+ 135/95

2:00 cap/round

Cooldown start this at 55:00
1:00 pec smash
1:00 banded hinge stretch

Coach’s Note
This one is a trap. Go too fast, and you won’t have enough time to recover from actually sprinting. Go slow, and you’ll not get any rest. The goal here is to hang onto a heavier bar for more thruster reps than you normally would, and then to be really focused on the jump rope and dumbbell. If the dumbbell is heavy or the DU more than you can keep unbroken, scale those. The best people will finish this one in a little over a minute each round, most of us should be aiming for :90 to 2:00.

Conditioning
35:00 Row at endurance pace
Every 7:00 (not including the start or end) sprint for :05-:10