"Competitors"
a) Back Squat to 7 x 5
b) Every 2 Mins for 10 Rounds
1 x Power Clean & Jerk
1 x Push Jerk
1 x Hang Clean
1 x Split Jerk
c) 2 Rounds
75 x Double Unders
10 x Power Clean & Jerks (165, 115)
"Crossfit"
a) 0 to 20 Mins
10 to 2 x Strict HSPU
2 to 10 x Power Cleans (185, 125)
b) 22 to 38 Mins
3 Rounds
15 x Deadlifts (275, 185)
25 x Box Jumps (24, 20)
50 x Double Unders
c) 40 to 45 Mins
60 x Bar Facing Burpees over bar