Bootcamp

Skill/Strength: hang power cleans
6x4 ramping up

Conditioning: with a partner, you go I go
10 rounds (5 each) 20' TC
200/250m row
9 power cleans
6 bar facing burpees

Light:15/20kg
RX: 25/40kg
Adv: 30/50kg

CrossFit

Skill/Strength: back squat
10x3 (start at 60-70%)

Conditioning: 10' AMRAP
35 DUs
10 push jerks

Light: 70 SUs - 15/20kg
RX: 25/40kg
Adv: 30/50kg

by Beau

 

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