20 Minutes to find a heavy 3 Rep OH Squat



Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score is # of rounds completed for each of the 5 cycles



Level III

OH Squat = Snatch Balance

Sub 4 HSPU for the pushups.

*You must have a PR of 10+ unbroken hspu to perform level 3

Level II

as Rx'd

Level I

20 Minutes to a heavy 5 rep Back Squat

Hang Power Cleans

Ring Pushups


Competitor Homework

4 Sets, Alternate Movements:

A) 3 position Squat Snatch; Hip, Hang, Floor, heavy but perfect (no misses)

B) 4-6 rep BTN Snatch Grip Push Press @ 70% of 1 RM Snatch. 








CrossFit Journal: The Performance-Based Lifestyle Resource