Mobilize, then:
Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps
Empty Barbell Primer
Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean
Clean from Below Knee
Followed by. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
At Game Pace:
10 Cleans (35-54: 135/95 lbs; 55+: 95/65 lbs)
30 Double-Unders
“CrossFit Games Age Group Qualifiers Event 3”
For time:
75 Cleans (35-54: 135/95 lbs; 55+: 95/65 lbs)
300 Double-Unders
Time cap: 15 minutes