Bootcamp

Skill/Strength: KB Jerk
5x5 each arm

Conditioning: 16' AMRAP
10 KB jerks
10 Pull Ups
20 KB swings
200m run

Light: 8/12Kg
RX: 16/24 Kg
Adv: 20/32 Kg

CrossFit

Skill/Strength: KB Jerk
5x5 each arm

Conditioning:
with a partner 6 RFT (14' TC)
Switch every round

Athlete 1:
6 Strict Pull Ups
9 Front Squat
12 Push ups
Athlete 2: 400m run

Light: 20/30 Kg
RX: 35/50 Kg
Adv: 45/60 Kg

Strength

7x1 deadlift @ 90%+
4x8 seated KB/DB strict press

accessory: 5x heavy sled push
3x 1' stone hold (or KB hold)

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