Heavy, fast and short. Sets should be technically sound and consistent.

STRENGTH

1) Front Box Squat –  8 x 3 @75%

Every 60s.

2) Power Clean: 5 x 2 @75%

every 60s.

WOD 

“Crazy Train”

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (60/40)

L3: (50/ 35)
L2: (42.5/ 30)
L1: (35/25)

Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts