Strength

Clean Pull to Hip
4 x 3 Across
Start at 95% of 1RM C&J
5-10lb increase each week

WOD

Partner WOD
3 Rounds
40 Dumbbell Snatches 50/35
100m Run

Split the snatches however you like, the run is performed together.

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource