Front Squats
6 sets of 2 across
Start at 80% of 1RM
Target a 5-10lb increase each week


3 Rounds
15 KB Swings 55/35
10m KB Front Rack Walking Lunges
15 Alt. Single-arm KB Snatches
10m KB Front Rack Walking Lunges

L3: 70/55

Comp HW

Barbell Technique Work
Squat Clean + Hang Squat Clean + Jerk
7x1 at 40% of 1RM

For Time:
15Cal Row
15 Burpees over Rower
10Cal Row
10 Burpees over Rower
5Cal Row
5 Burpees over Rower


CrossFit Journal: The Performance-Based Lifestyle Resource