Strength

Front Squat
6 x 2 Across
Start at 80% of 1RM Front Squat
5-10lb increase each week

Follow each set with:
10 pulldowns (Heavy Band)

WOD

14min AMRAP
7 Hang Squat Cleans 95/65
7 Push-ups
400m Run

Level 3: HSC 115/75, Ring Dips

Comp HW

3 Rounds (rest as needed)
10 Upsidedown KB Press (left/right)
30s Upsidedown KB hold (left/right)
30s Pull-up Bar Hang
20m KB Suitcase Carry (left/right)

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource