Bootcamp

Skill - DB snatch & Skipping technique (single unders, progress to double unders if possible)

Conditioning - 3 rounds of 45" work 15" rest
1) DB snatch, left
2) wall climbs
3) DB snatch, right
4) DU/SU
5) DB snatch, alternating
6) hang from bar


CrossFit

Skill/Strength: squat clean
5x3 @60% - 90% of 1RM

Conditioning: with a partner
complete.. (12' TC)

40 power cleans
40 front squats
60 push ups
40 front squats
40 power cleans

Light: 15/20kg - knee push ups
RX: 30/45kg
Adv: 40/60kg

by Louie

Strength

accumulate 4minutes of pushup position plank

5x3 each leg bulgarian split squat
5x3 barbell strict press
5x5 double KB bent over row (5" hold, 5" down)

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