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


Teams of 3-4
20min AMRAP Relay
5 Dumbbell Power Cleans 50/35
20m High-bar Sled Sprint
10 Wallballs 20/14
20m Low-bar Sled Sprint

*Put 25lbs on the sled if you're using a lighter one. Teammate #1 must complete a full round before Teammate #2 can start.


CrossFit Journal: The Performance-Based Lifestyle Resource