“Rich”
For time:
13 squat snatches, 70/50 kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/50 kg
*Find a load that is moderately heavy but allows a steady pace during the snatches and cleans. If you can maintain proper technique, challenge yourself with the load even if it takes a bit longer to finish. The pull-ups and sprints should be approached with a faster pace and very minimal rest.
Scaling:
Beginner Option:
For time:
13 power snatches
Then, 5 rounds of:
10 jumping pull-ups
100-meter sprint
Then, 13 power cleans
Men use 35 kg barbell
Women use 25 kg barbell
*Practice the less complicated, power versions of the snatch and clean. Focus on consistent mechanics over load. Find a weight you can power snatch at least five times without stopping before the workout begins. Jumping pull-ups have a shorter transition time (compared to banded pull-ups), which will help to keep the intensity high during this portion of the workout.
Intermediate Option:
For time:
13 squat snatches
Then, 10 rounds of:
7 pull-ups
100-meter sprint
Then, 13 squat cleans
Men use 50 kg barbell
Women use 35 kg barbell
*Find a weight you can squat snatch at least five times without stopping before the workout begins. Practice using a hook grip during the snatches to preserve your grip for the pull-ups. If you have completed 100 pull-ups in a workout recently, challenge yourself to do all 10 rounds of pull-ups and sprints.
-Courtesy of CrossFit.com
Competitors:
3:00 AMRAP
Push-ups
*At least 5 reps a set.
Accumulate:
3:00 Squat Hold
2:00 Wall Facing Handstand Hold
2:00 Back to wall Handstand Hold
1:00 L-Sit
*Rest as needed to get the work done