One Tough Mother

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Back Squat (17 Minutes to work to a heavy single)

Weightlifting

Paused Back Squat (8 minutes to complete 3 sets of 3 reps)

Hold 3 Second Pause at the Bottom.
increase load each set beginning at 70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

One Tough Mother

12 Minute AMRAP

6 Power Cleans 135/95

9 Push Jerks 135/95

12 Toe 2 Bar