Buy In: "Welcome to 38"- Complete 38 Wall Balls, 38 Box Jumps, 38 Burpees and 38 calories on the rower. Don't partition your work go in any order.
Squat Clean Ladder. Starts at 73 for women, 115 for men. Women add 10 pounds every time, Men add 20 pounds every time until you get to 195. From there add 10 pounds. You will have 30 seconds to complete a full depth squat clean. The clock does not stop. Go until you fail.
then: CrossFit Games Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
Jerk, Push or Split (165#/110#
if you miss the overhead, (ie fail to lock out because your congenitally deformed elbows won't let you) you are not required to re-squat the weight- a power clean will suffice).
post stoked factor to comments.