Strength: Find 1RM Power Olympic Lift (Snatch or Clean)
3x3@ ~50/55/60
3x2@ ~70/75/80
3x1@ ~90/95/Max
CrossFit:
Three Dimensional
9 Minute Amrap
3 Power Clean/Snatch @70% of new 1rm
3 Bar Facing Burpees
6 Power Clean/Snatch @70% of new 1rm
6 Bar Facing Burpees
*continue adding 3 reps until time is up
