CrossFit
STRENGTH:
Front Squats (5-5-5) @ 75%, 80%, 85% 1RM

WOD:
Six rounds for time,
6 Power Cleans (125/85)
6 Handstand Push Ups
6 Kettle Bell Sumo Hi -Pulls (53/35)
6 Thrusters (125/85)
6 Burpee’s
6 One Arm Russian Kettle Bell Swings (53/35) 6 each arm, 12 total.

Oly
With Barbell Only,
x5 Front Squats with 2 second pause at bottom,
x5 Tall Cleans received in half squat,
x3 Squat Clean from launch position (above knee),
(2×4) Jerk Balance,
(2×4) On Toe Jerk Unders,

Then @ 50% 1RM,
(2×4) Clean 1st Pull from ground with 2 second pause above knee,
x4 Complex: 1 Power Clean + 2 Front Squats,
x4 Complex: 1 Power Clean + 2 Split Jerks,

Then @ 75% 1RM,
(2×4) Pendlay Rows,
x5 Complex: 1 Squat Clean + 1 Split Jerk + 1 Back Squat + 1 (BNK) Split Jerk