CrossFit

A: Paused Front Squat
4 x 5; Rest 2:00 *2 second pause

B: 4 RFT
24 Kettlebell Swings 32/24 kg
12 Alternating Reverse Lunges with KB Goblet Hold 32/24 kg
12 HSPU

Olympic Lifting

A: Clean
4×1; Rest 2:30

*8 Minute time cap to complete all work sets
*Week 2: Work at 90% of your 1RM Clean

B: Front Squat
Work to 80% of your 1RM Front Squat for a single then decrease the weight for 2×2
For Drop Sets 2×2, decrease weight by 10-15kg
Target 2.5-5kg increase each week

C: Jumping
4×5 Dumbbell Box Jump + 5 Seated Box Jump

*DB Box Jump select dumbbells that together equal 40% of your body weight
*Target 2.5-5kg increase per week
*Box height needs to be comfortable yet challenging

Quick Fit

A: 2 Rounds each for time
2:00 Assault
2:00 Row
1:00 Shuttles; Rest 5:00

B: 8:00 AMRAP
10 Burpees
16 Box Jumps

C: Ring Plank Hold

Accumulate 2:00 in a plank hold with feet on the ground and hands on rings 1-2″ off the ground

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