CrossFit

A: Paused Front Squat

B: 18:00 Cap
3 rounds for time

24 Dual DB Power Cleans 22.5/15kg
36 Pull-Ups
48 Double Unders

Olympic Lifting

A: Clean

Work to a 1RM Clean, then decrease weight for Drop Set 1×2 at 80%

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: 12:00 Assault

10 seconds absolute max effort
50 seconds slow spin
*Aim for the highest RPM you can achieve each round

B: 3 rounds for time

15 DB Push Press 22.5/15kg
15 DB Front Squats 22.5/15kg
15 Burpee over Dumbbell

C: Front Rack DB Box Step Up

8 reps each leg; rest 1:00 b/w legs

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