-build to heavy
-2min rest

-easy/moderate weight
-2min rest
-focus on full extension and fast elbows

A,
Romanian Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
In 7 mins, for max reps of:
Row, 1000 m
max reps in remaining time Power Cleans @70/47kg
-- then --
In 7 mins, for max reps of:
Row, 1000 m
max reps in remaining time Push Jerks
-- then --
In 7 mins, for max reps of:
Row, 1000 m
max reps in remaining time Clean & Jerks

No rest between AMRAPs.

Goal of completing the row in no more than 5 min.

C,
For quality:
L-Sit Hold, 2 mins
Hip Extension Hold, 2 mins
Side Plank, L 1:30 mins/R 1:30 mins

Hip Extension Hold- hold the top position

Accumulate the total time for all movements.

5 rounds for quality
5 DB squat snatch e/s
rest 30s.
15 Snatch grip hip ext
rest 30s.
7 Snatch grip strict pressbehind the neck
rest 30s.
- use weight that you are able to perform volume with great form

500m row
3x
10 banded dead bugs
10 Jumping Lunges

5 BB sots press behind the neck

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

- Clean and push jerk

in 20 min find daily max for
bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

15 min

90 Min HR Zone 2

30 Min Ski
30 Min Row
30 Min Bike

Every 30seconds 1 rep deadlift for 15min

Basic Endurance CrossFit @ HR Zone 2 ( 50 minutes )

6 Minutes Any Machine
20 Mountain Climbers
15 RDL w/ KB
6 Minutes Any Machine
20 DeadBug
15 Goblet Squats

Weighted Chin-Ups

4 x 3