Bootcamp

Skill - jump rope practice
start with singles with good positions, then work to doubles if possible

Conditioning - 18' EMOM
1) SUs or DUs
2) KBS
3) box stepups
4) KBS
5) HR pushups
6) KBS

CrossFit

Skill/Strength: power snatch 5x4

Conditioning: 16' AMRAP
10 power snatch
10 box jumps
10 ring dips

Light: 15/20kg - 51cm - box dips
RX: 25/35kg - 51/61cm
Adv: 30/45kg - 61/76cm

by Beau

Strength

Test week: CrossFit Total

Find a 3RM:
Back squat
Deadlift
Strict press

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