Strength

Warm up-

3 Rounds –

5 Squats
10 Lunge walks

Workout-

Front Squats 3 x 5
Back Squats 3 x 5
Dog Sled 4 x 100m

Declilne leg raises 5 x 10

CrossFit

Warm up-

5 rounds-

5 Push press
5 upright rows
20m Duck walk

Skill-

Power Snatch

Conditioning-

10 Rounds for time-

3 Power Snatch
6 Bar Facing Burpees