Olympic lifting:

15 mins to work up to a heavy single of the following complex: High-hang clean + 2 Jerks

* You can also choose to work on clean and jerk technique with a lighter load for 15min

Conditioning

12 minute AMRAP of:

25 KB Swings 24/16kg
10 Front Rack BB Stepups 20″ (5l/5r) 50/35kg
5 Bar Muscle-Ups

*Scale bar muscle up with a band, a C2B pull up (10), a standard pull up (10) or a banded pull up (10).

CrossFit in Mt Eden Auckland