Bootcamp

Skill/Strength: double DB clean + jerk
5x4

Conditioning: with a partner, 3 rounds each (16'TC)
A1: row 400m/500m
A2: 12 DB deadlifts
9 DB hang power cleans
6 DB shoulder to overhead

*switch once both athletes are finished

Light: 5/10kgx2
RX: 10/15kgx2
Adv: 15/22kgx2

CrossFit

Skill/Strength: max height box jumps

start with seated boxjumps. if you
can't make the height, do standing
box jumps. 

Conditioning: every 2' for 20';
perform:

20 burpees
max DU/SU
in the remaining time

*score is total DU/SU

Light:
RX:
Adv:

by Louie

Strength

5x5 Back squat @ 75% (heavy)
5x8 pullups

accessory:
accumulate 3minutes of overhead walk (2xKBorDB)
4x10 goodmornings

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