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



Toes to Bar
Power Cleans 135/95

L1: Straight leg raise, Power Cleans 95/65

L3: Power Cleans 165/115


Comp HW

3 Rounds (Not for time)
8(each leg) Single leg RDL w/ KB
5 KB Box Jump
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  


CrossFit Journal: The Performance-Based Lifestyle Resource