Strength

Power Clean + Push Press
5 x 2 Across
Start at 60% of 1RM C&J
5-10lb increase each week

Follow each set with:
10 WY's (Light Band)

WOD

3 Rounds
200m Run
10 Power Cleans 135/95
15 Box Jump Overs 24/20

Comp HW

Build to a 90% Front Squat

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource