Strength
Back Squat – we are adding 10# to your past 1RM and taking 90% of that as our starting point (2nd time through this cycle)
5@65%
5@75%
5+@85%
Work
A dumbbell couplet borrowed from Crossfit Football
Complete 10 rounds:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do not drop the weight or put it down.
*If weight is dropped, count total number of drops and perform an equal amount of burpees as a penalty at the end of the workout.
Post number of total drops and weight of dumbbell used to comments.
Core Closeout
50 toes to bar