Strength:

Front Squat (3-3-3) for total load.

* Work up to 3 heavy sets. If you fail to complete 3 reps on final set, count your 3 previous successful sets for your total load.

 

CROSSFIT:

For time;

50m Shuttle Run (25m down and back),

10 KB Snatches (35/53) alt. arms,

20 KB Lunges (35/53) alt. legs,

100m Shuttle Run  (50m down and back),

20 KB Snatches,

30 KB Lunges

50m Shuttle Run (25 down and back),

30 KB Snatches,

40 KB Lunges,

100m Shuttle Run (50m down and back).