CrossFit
Strength
Complete 8 sets of the following complex:
1 Low Hang Power Snatch (Below Knee) + 1 High Hang Squat Snatch (Hip) + 1 Overhead Squat + 1 Squat Snatch
Start light only work up in weight if technique is solid.
Conditioning
4 Rounds Of:
Within 2 minutes:
Row 400 meters
AMRAP Hang Power Cleans (#135/95)
Rest 1 minute in between rounds. Score by total Hang Power Clean reps.
Bootcamp
A)
Amrap for 20 minutes
20 Squat to Knee to Elbow
30 Push Ups
40 Box Jumps
500m Row
60ft Sled or Box Push
B)
Amrap for 12 minutes
10 Glute Bridge to Sit Up
10 Double Power Punch + Step Jack
10 Bicep Curl + Reverse Push Press
10 Bike Cals
