Part A:

Power Clean: 3-3-3

 

Part B:

For max reps:

From 0:00 – 4:00
Run 400 Meters together
With remaining time as many reps as possible of:

Alternate Power Cleans (70/50KG)
Rest from 4:00 – 6:00

From 6:00 – 10:00
Run 400 Meters together
With remaining time as many reps as possible of:
Alternating Bar facing burpees
Rest from 10:00 – 12:00

From 12:00 – 16:00
Run 400 Meters together
With remaining time as many reps as possible of:
Power cleans
Rest from 16:00 – 18:00

From 18:00 – 22:00
Run 400 Meters
With remaining time as many reps as possible of:
Alternating Bar facing burpees

 

CF42s Express:

For max reps:
From 0:00 – 4:00
Run 400 Meters together
With remaining time as many reps as possible of:
Box Jumps (30/24′)
Rest from 4:00 – 6:00

From 6:00 – 10:00
Run 400 Meters together
With remaining time as many reps as possible of:
Alternating burpees
Rest from 10:00 – 12:00

From 12:00 – 16:00
Run 400 Meters together
With remaining time as many reps as possible of:
Box Jumps (30/24′)
Rest from 16:00 – 18:00

From 18:00 – 22:00
Run 400 Meters
With remaining time as many reps as possible of;
burpees

 

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