3 Position Squat Clean (High Hang, Above the Knee, Floor) 5×3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

Push Jerk 3×3
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *

Affiliate Version of “Alpaca Redux”
125ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
3 Rounds
2 Rope Climbs (or 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

L2: DB 35s/25s, 8 Strict Pull-ups
L1: DB 25s/15s, 8 Ring Rows

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.


-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.