Strength

Squat Clean + 3 Front Squats
4 sets Across
Start at 70% of 1RM C&J
5-10lb increase each week

Follow each set with:
5 Y's
5 OHS in Y position

WOD

7min AMRAP
7 Front Squats 135/95
7 10m Sprints
7 Sit-ups
7 10m Sprints

Comp HW

4 Rounds
250m Row
5 Power Cleans 135/95

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource