CrossFit
Strength
Push Jerk [Video]
Hang Power Clean [Video]
Front Squat [Video]
Every 4 minutes for 5 sets complete the following:
10 Push Jerks (#135/95 Rx; #155/105 Rx+)
12 Hang Power Cleans
10 Front Squats
* Goal is to hang onto the bar as long as possible. Start at the top every 4 minutes.
Conditioning
For Time:
50 Box Jumps (24”/20”)
40 Wall Ball Shots (#20/14)
30 Burpees
