CrossFit

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

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

Goal is for all sets to be slightly heavier than last week.

Stimulus: Heavy
Rest: 3-5 Minutes between sets

Bootcamp

22 Min AMRAP
7 Dumbbell Thrusters
5 Pull Ups
1 Wall walk/3 inch worms
1 min rest

Barbel

Squat snatch
Pause in the catch 2 seconds

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