Every 2 Minutes for 14 minutes

3-5 Split Jerk

10 One Arm Dumbbell Thruster @ 35/20

***work up to a heavy but solid set of split jerks. the thruster is meant to be light so that you can focus on accumulating volume with lower levels of intensity and greater awareness of quality.


10 Minute AMRAP

60 Single Unders

10 Up/Downs (Burpee without a pushup)

8 Shoulder to Overhead @ 115/75


Strength Bias

Every 2 Minutes for 20 Minutes

3 Power Cleans + 3 Hang Power Cleans @ 60-70%

Conditioning Bias

5 Rounds

20/15 cal Bike

20 KB Swings @ 70/53/44

Aesthetic Bias

4 Rounds, for quality and a slight burn. not a high heart rate

10 Glute Bridges (kb on hip)

5/5 Cossacks Squat (kb in hand)

10 Clapping Pushups

10 Seated DB Strict Presses

15 DB Peck Flys on Bench


CrossFit Journal: The Performance-Based Lifestyle Resource