Bootcamp

Skill/Strength: Kettlebell snatch
6x5 each side

Conditioning: 2 rounds for time: (18' TC)
30 knees to elbow
30 DUs
30 KB goblet squats
30 DUs
30 pushups
30 DUs
30 KBPS
30 DUs

Light: 8/12kg - knee raises - 2x SUs
RX: 16/24kg
Adv: 24/32kg

CrossFit

Skill/Strength: snatch balance
8x2 from rack

Conditioning: 10-1 (15' TC)
power snatch
OHS

Light: 15/20kg
RX: 30/45kg
Adv: 40/60kg

by Beau

Strength

1RM power clean
3RM front squat
5RM weighted pushup
 

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