Squat clean 5x2

Tempo Back squat 5x5 reps @40-60% of 1rm
(3X3X)

AMRAP 7:
3 thruster @ 42,5/30kg
3 c2b/pull up
6 thruster
6 c2b
9 thruster
9 c2b
…add 3 reps every round

Warm up: 8 x 30s on / 20s off
1. Inchworm
2. 1-leg deadlift alt. (Bodyweight)
3. Kang squat
4. RDL
5. Deadlift
6. High hang snatch pull
7. Hang muscle snatch
8. Hang power snatch

EMOM 6
1-3: 1 power snatch + 1 hang power snatch
4-6: 2 power snatch (drop & go)
->moderate

5 x e2m:
3-3-3-3-3
Deadlift
(1sec pause below knee)
->moderate to heavy
RIR 1-2

4 x 1,5m:
8 DDB/DKB row

Amrap 6: FOR QUALITY
6+6 kb bottom up press
6 DPL reverse snow angel
20+20sec clamshell hold

Basic Endurance CrossFit 45 HR Zone 2-3

7 Minutes Any Machine
8 Strict Pull-Ups
8 Shoulder Press 50 - 60%

60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+

4 rounds:

7 front squat +13 back squat

(E4MOM)

4min AMRAP
30 Du or 80 Su
15 Power Snatch 35/25kg

Rest 4min

4min AMRAP
30 DU or 80 Su
15 Power Snatch 35/25kg

Every 1.5 min for 3 times
1 snatch @80-83-86%

Every 1 min 20 sec for 4 times
1 snatch @82-85-88-91%
(2% more on each lift compared to last week + 1 more single lift)