Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

• The CrossFit Total
• The Back Squat
• Cancer Cell Metabolism: Warburg and Beyond

1:

Muscle Clean + Tall Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

(3+3)x3

2:

2 Pause Snatch Balance + Overhead Squat 1-1-1, using heaviest weight per set Pause Snatch Balance + Overhead Squat 1-1, using heaviest weight per set

Pause Snatch Balance + Overhead Squat: (2+1)x3 (1+1)x2 Pause for 3 secs in the bottom.

3:

Jerk Dip 3x3 Use the same weight for each set. Rest as needed between sets.

HEAVY- 25 lbs more than your best jerk.

4:

Rack Jerk 3-3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

5:

3 rounds for quality of: 8/8 Bulgarian Split Squats, pick load 10 Supinated Barbell Rows, pick load 10/10 Side Plank Leg Lifts

Supinated Barbell Bent Over Rows- pause at the top for 1 sec

Ring L-Sit 5x max hold Rest 1 min between sets.

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

• The CrossFit Total
• The Back Squat
• Cancer Cell Metabolism: Warburg and Beyond

Beginner Option:

Back Squat 3-3-1-1, using heaviest weight per set Shoulder Press 3-3-1-1, using heaviest weight per set Deadlift 3-3-1-1, using heaviest weight per set

10 rounds for time of: 12 Burpees 12 Pull-ups

Scales: Pull-ups = 1/2 reps, ring rows

8 rounds for time of: 8 Dumbbell Devil Press, pick load 8 Toes-to-bars Run, 200 m

Conditioning:

4 rounds for time of: 7 R Arm Kettlebell Corkscrew Squats, 53/35 lbs 14 Bike Calories 7 L Arm Kettlebell Corkscrew Squats, 53/35 lbs 10 Handstand Push-ups Handstand Walk, 20 ft

Check out the video demo at the link of the corkscrew squat. This movement is not only a great standalone for stability and rotational movement, but also a great start down the path to those interested in single arm overhead squats.

• Kettlebell Corkscrew Squat