21-15-9 reps, for time of:
Squat Clean, 135/95 lbs
Rule: Strict HSPU Only, no kipping any level.
Competition: 105/65, band ok or 40-45/30-35lb db press.
Performance: 65/45, band ok or 30-35/20-25lb db press.
Fitness: 45/25, 20-25/10-15 db press.
CrossFit Training Camp:
Front Squat 5-5-5
Complete as many rounds as possible in 10 mins of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
3 Rope Climb (from ground to standing)s
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft