This is an opportunity to practice your technique with moderate to moderately heavy singles of a full squat clean. Weights should be heavy enough to be challenging, but do not work up to a point of failure; keep efforts below 85% of 1RM.
Ascending singles (no greater than 85% of 1RM)
From CrossFit.com – January 31, 2017
Five 3-minute rounds of:
10 Front Squats, 185/125
10 box jumps, 36″/30″
Row for max calories
Rest 3 minutes between rounds.
• No racks; barbell must be taken from the floor.
• You must reset the rower each time for an accurate calorie count.
165/115 or 155/105
135/95, 115/75, 95/65, or further as needed
Height on box jump scaled as needed (jumping to a low height is preferred over stepping up to a higher box)