Strength

Every 3mins for 5 Rounds (15mins)
5 Clean Deadlifts at 100% of 1RM Clean
10 DB Walking Lunges

*If the clean deadlifts seem light, perform them slow and focus on an upright position. It’ll be more important to focus on position than focus on heavy weight.

WOD

8min AMRAP
2, 4, 6, 8, 10....
DB Hang Clean & Jerks 50/35
Burpees over the dumbbell

**perform rep count on each arm for the hang clean and jerks. Example: round 1 would be (2 right + 2 left + 2 burpees), then 4+4+4, 6+6+6, etc.

Comp HW

4 Sets
5min AMRAP
2min Rest

6 Toes to bar
8 Alt DB Snatches 50/35
12/10 Cal Row

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource