Clean

Power clean – find a 3 rep max

Conditioning

Open Workout 13.4
7min AMRAP
3 Power clean and Jerk 61/42.5
3 Toes to bar
6 Power clean and Jerk 61/42.5
6 Toes to bar
9 Power clean and Jerk 61/42.5
9 Toes to bar
12 Power clean and Jerk 61/42.5
12 Toes to bar
etc etc

Optional Extras

3 Sets
3-5 Strict muscle ups (no dip out) or band transitions
+ max effort dips to finish the complex

Rest as needed between sets

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.