Front squat
2 x 4

-leave two reps in the tank
-rest 3 minutes between sets

Hang Power Snatch
10 x 2 @ 65%+
Go every 75s.
Start from 65% and add weight after every 1-2 sets IF MOVING WELL.
No higher than 80%.

3-3-2-2 deadlift

• add weight on every set
• leave two reps in the tank on triples
• leave one rep in the tank on doubles
• rest 3-4 minutes between sets

5 rounds for time of:
8 devils press 35/25lbs
16 wall ball

Tc 14min

6 x 4 minute work / 3 minute rest
Alternate between A & B

A)
AMRAP4
15/12 Bike/Row
12 Power snatch
9 T2B

B)
AMRAP4
15/12 Bike/Row
12 Ohs
9 Pull ups

@35/25

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%

4 rounds:

7 front squat +13 back squat

(E4MOM)