7:00 Basic Endurance CrossFit
8:00 Snatch technique
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Snatch technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Snatch technique
20:00 Mobility

Open 2021 Atheletes recovery, mobility etc.

6 Sets Of 60 - 70% Unbroken Set

• Use same modification than Unbroken Set

Go Every 2:30

Warm up
3 rounds
1:30 cardio
10+10m banded side lateral walk
10 air squats
10+10 single leg glute bridge
5 muscle snatches with barbell
5 thrusters with barbell

20min amrap:

• 10 maastaveto (N 70kg / M 100kg)
• 10 kahvakuula push press (N 2x12kg / M 2x16kg)
• 20 boksihyppy (N 50cm / M 60cm)
• 20 istumaannousu

1) Row/Run/Assault/Ski
2) round of Cindy
3) rest

3 sets of 6-12 reps. Rest 2 min bwn sets.
Valitse 1 liikemalli jota teet 3 työsarjaa:
Push up
Weighted Push up
Ring push up
Ring dip (strict or kip)
DB bench press

Split jerk training from rack (15-20mins)
2-3 reps at one set. Use light/moderate weights.

3 rounds
10-15 box jumps
6-8 power cleans@40/60kg
6-8 bar over burpees
rest 1 min bwn rounds

Build to heavy 3 of squat clean in 12 minutes
start @40-50% and go up by adding +2,5-5 kg on next set.
Hit set every 1-2 min

Snatch
every 2 min for 6 times (12 mins)
5 squat snatches 55-65%