Bootcamp

Skill - work towards a max height box jump

Conditioning - in groups of 3 (10' TC)
30 box jumps (2 athletes in sync)
200m farmers carry (with 4 KB/DB total)
15 wall walk up
200m farmers carry (with 4 KB/DB total)
30 box jumps (2 athletes in sync)

CrossFit

Skill/Strength: high catch power
snatch progression

10' EMOM
3 power snatch + 2 OHS
(choose a weight that is heavy
but won't fail)

Conditioning: with a partner
(18' AMRAP)

500m row
15 SDLHP
10 hang squat snatch

Light: 15/20kg
RX: 25/35kg
Adv: 35/50kg

by Louie
 

Strength

3x3 squat clean

5x3 back squat
5x40seconds side plank (each side)
5x3 strict pull up

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