Buy in: Unloaded barbell complex 7 reps- RDL>Hang Power Clean>Push Press>Back Squat>Strict Press>Thruster. Mobilize.
Power Clean- 20 minutes to establish 1RM
copied and pasted from CrossFit.com:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Pick up where you left off at the end of the previous cycle.