Bootcamp

Skills: TGU

Conditioning: 4 rounds of 40"/20"

1) russian twist
2) renegade rows
3) WBS
4) burpee pull-up
5) plate OH step-up

CrossFit

Skill/Strength: squat clean
7x3 squat cleans ramping up

Conditioning: 4RFT (15' TC)

21 WBS
15 toes to rings
9 clean and jerk

Light: 3/6kg - knee raises - 15/20kg
RX: 6/9kg - 30/45kg
Adv: 6/9kg - 40/60kg

by Louie

Strength

3x3 hang squat cleans

4x5 Front squat
4x5 Good mornings (5seconds down)
4x6 Seated KB or DB press

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