1. Warm up

2. Speed training: L-shuttle drill

3. Three rounds for time of: 
42.5/30 kg overhead squat, 15 reps
L pull up, 15 reps
42.5/30 kg split jerk, 15 reps
Knees to elbow, 15 reps
42.5/30 kg hang clean, 15 reps
10/5 kg hip extension, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Mon 31 Oct 2011. Have a look at the comments, videos and scores here and here

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