Bootcamp

Skill/Strength:
3x8 DL

Conditioning: For time (18' TC):
10 DB/KB snatch, alternating
10 sit-up
10m DB/KB overhead lunge
20/20/20m, 30/30/30m, 40/40/40m

Light: 5/10kg
RX: 10/15kg
Adv: 16/24kg

CrossFit

Skill/Strength: split jerk
12' to ramp up to a heavy double

Conditioning: (14' TC)
60 pwr clean + jerk for time with a partner
(1' work, 1' rest, switch with your partner)

Light: 25/30kg x 80 reps
RX: 40/65kg
Adv: 50/80kg

by Beau

 

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