Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.


Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35