Lifting

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

EMOM 5 Mins
1 Hip Clean @ 50-65% of 1 RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 4 rds
1 Hang Clean @ 65-80% of 1RM Clean

Rest 60 seconds, and then…

Every 2mins, for 3 rds
1 Clean @ 80+% of 1RM Clean

CrossFit

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities.

"Hall”

5 Rds for Time

3 Cleans ** HHD

20 KB Snatches **10 each arm

200m Run

2 Mins Rest