Bootcamp

Skill/Strength: Toes to bar
8' EMOM
6-12 reps

Conditioning: 3 rounds for time
18 deadlifts
12 burpees over bar
run 400m

Light: 30/40kg
RX: 45/65kg
Adv: 60/80kg

CrossFit

Skill/Strength: deadlift
8-6-4-2 ramping up (all sets should be heavy)

Conditioning: for time (15' TC)
3 rounds:
4 hang power cleans
4 push press

run 400m

2 rounds:
8 hang power cleans
8 push press

run 400m

1 round:
12 hang power cleans
12 push press

Light: 15/20kg
RX: 30/50kg
Adv: 40/65kg

by Beau

Strength

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

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