CrossFit Alpha Dog – CrossFit
Clean and Jerk (Build to a Heavy Set of the Complex)
Clean + Hang Clean + Jerk + Jerk
Take 8 or more sets to build up to your heavy set. Every rep can be done in any fashion.
If you fail you are not allowed to add weight. Do your best to make every rep clean.
1,000M Assault Bike
30 Power Snatches 135/95
First be sure that assault bikes are set to kilometers and not miles.
Start heats 3 Minutes apart.
Time Cap 12 Minutes
Metcon (2 Rounds for time)
1:00 Rest after each round
5:00 Rest after each set