There is some heavy lifting with 18.4 coming up tomorrow, but today’s lifting is at a controlled pace. This strength session in NOT for time. Slow down, not every section of every workout is CrossFit is done for speed.

Empty bar coach led barbell warm up
-Front squat technique work
-Clean progressions

Strength
These strength sessions might not look like much on paper but when done properly they should be taking you some time. You need to warm up to your working weight. It should take you about 3 Minutes to recover between sets or it wasn’t heavy enough. If you are new, this is the time to get extra sets in and work on technique.

*After warming up to your working weight use the same heavy weight for all 4 sets of each movement
Power Clean 3-3-3-3,
Front Squat 2-2-2-2,
Squat Clean 1-1-1-1,

****weights will very for each. 70 percent plus of 1rm power clean on your power cleans, 80 plus percent on front squats, 90 plus percent on your squat clean.

Remove ego. Be smart. Be safe. Support each other. Have fun, and post your results

Accessory work

Low Ring Muscle-ups 1×15
1×10-15 reps Use as little legs as possible.

For quality:
40 L Pistols 40 R Pistols
(aka Single Leg Squats) 20-40 L/20-40 R