3 rounds using an empty barbell
5 power clean
5 front squats
5 push press
5 back squats
5 push press behind the neck
stretch hips after first set
stretch shoulders after second set
glute activation after 3rd set.
Building to a heavy bear complex to start. These are push press and NOT push jerks.
Look for good technique and movement before increasing weight.
Then an AMRAP using 85% of your heaviest complex, this should feel heavy, but it wouldn’t be Crossfit if we didn’t throw in some bar over burpees. This if heavy lifting under fatigue. Again look for good technique over rushing your reps.
Second Push Press
After every 3 complex complete 4 bar over burpees.
RX if completed at your true 85%.