"Squat Clean+Front Squat+Thruster+Push Press
5x1 Across starting at 65% of 1RM C&J
5lb increase each week
Only increase weight if you make at least 4/5 attempts"

"14min AMRAP
6 Front Squats 115/75
8 Walking Lunges 115/75
6 Push Press 115/75"

"2 Rounds (Not for time)
8 Bent Over Row
10 Strict Press
2 Sets
30s AMRAP Hang Power Cleans at 60% of 1RM Clean"


CrossFit Journal: The Performance-Based Lifestyle Resource