CrossFit Ambush – Ambush Weightlifting

Metcon (Weight)

Clean and Jerk day:

1- In 10 min find 1RM of clean deadlift:

and then every 2min for 4 rounds:

*2 clean deadlift at 75%

2- Every 2 min x 5 rounds:

*4 Hang clean high pull

3- Every 2 min x 4 rounds:

*3 Hang power cleans + 3 push presses (at 60%)

4- accumulate 3 min wall sit.