3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Part A).
Skill Primer
Clean Pull, Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

Part B).
Hang Power Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)

70-90 Minutes

Any Machine 12 Minutes @ HR Zone 2
A ) AMRAP 3
12 Toes To Bar
6 Burpee Box Jump Overs

B) AMRAP 3
8 CTB
3 Wall walks

• alternating btw am raps

3 rounds
1 min bike erg
5 straight leg box jumps
7 ring row
10 step back lunges

---

Back Squat

4x every 3 min
12 @65% of 1rm

Pystypunnerrus 5x8x40%
-joka sarjan jälkeen Etuheilautus x 20

Pendlay Row 5x5x30%
-joka sarjan jälkeen Vipunostot sivuille x20

Suorinjaloin maastaveto 3x10x40%
-joka sarjan jälkeen Etunojapunnerrus x Amrap

For time

• 800-meter run
• 60 kettlebell swings
• 400-meter run
• 60 kettlebell walking lunges
• 800-meter run

♀ 35 lb
♂ 53 lb

AMRAP 5min

max meters hs walk / scaled max reps wall walk

Basic Endurance CrossFit 45 Minutes :

40/30 Cal Any Machine
10 Push-Ups
40/30 Cal Any Machine
20 Air Squats
40/30 Cal Any Machine
30 Sit-Ups

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E4MOM
5-8rounds: ¨
1000m bike

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Amrap 16min (for quality)

Db Bench press 8
Wall walk 2
Kipping pull up 5-10
Db Snatch (heavy) 8
Db box step over 12
T2B 5-10
Up&Down 10