Strength

4 Push Press + 4 Push Jerk
4 sets Across
Start at 50% of 1RM C&J
5-10lb increase each week

WOD

3 Rounds
12 Deadlifts 95/65
12 Thrusters 95/65
12 Bar Facing Burpees

Comp HW

3 Rounds
500m Row
400m Run
5 Muscle Ups

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource