CrossFit

Squat Clean and Split Jerk
3 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90-95%
1 rep @ 70-80%

Stimulus: Heavy 
Rest: 3-5 Minutes between sets 

If reps are looking and feeling good, athletes may continue past 95% toward a new 1RM. 

All athletes will back down for their final rep to finish the day on a quality, lighter rep. 

Drop and reset between reps. Rest 2-4 minutes between sets.

Bootcamp

In Teams Of 2 Alternate Rounds 
25 Min AMRAP
8/6 Cal 
8 Dumbbell Thrusters
8/6 Cal 
8 Dumbbell Snatches

Barbell

Hang Snatch 
4×1@70
4×1@75 
2×1@80