Warm UP
4 Rounds
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
10 kettlebell swings
Strength
Front Squats
5 Sets of 5 @ 70% of 1RM Clean and Jerk
Metcon
5 Rounds
30/25 Calorie Row
15 Squat Cleans 95/65
4 Rounds
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
10 kettlebell swings
Front Squats
5 Sets of 5 @ 70% of 1RM Clean and Jerk
5 Rounds
30/25 Calorie Row
15 Squat Cleans 95/65
Shogun CrossFit 