CrossFit

Strength
Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
*Bar starts on the floor. Clean deadlift to the
knee and pause, then to the power position
and pause, then clean.
**Bar starts on the floor. Clean deadlift to the
knee, and then clean

BOOTCAMP
5 Rounds
3 Min AMRAP
10 Russian Kettle Bell Swings
100m Run
10 Shoulder To Over Head (5 each arm)
100m Run
2 min Rest After 3 min

BarBell
Split Jerks
3@75%
3@80%
3@85%
1@90%
1@90%+