Strength
Back Squat for load:
#1: 1 rep @ 95%
#2: 3 reps @ 85%
#3: 1 rep @ 95%
#4: 3 reps @ 85%
#5: 1 reps @ 95%
#6: 3 reps @ 85%
Conditioning
CrossFit Open 15.4
Complete as many reps as possible in 8 minutes of:
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.