Strength

2 Front Squats + 1 Jerk
4x1 Across starting at 80% of 1RM C&J
5-10lb increase each week

 

WOD

5RFT
12 Kettlebell Swings 70/55
12 Toes 2 Bar
12 10m Shuttle Sprints
(Down and back = 2)

L1: KB 55/35, Straight leg raise

 

Comp HW

3 Rounds (Not for time)
8(each leg) Single leg RDL w/ KB
5 KB Box Jump
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Push Press+Push Jerk
4x3 Across starting at 65% of 1RM C&J
1 rep = 1 push press + 1 push jerk
5lb increase each week  

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