Every 60-90sec x9

Power Clean + Squat Clean + Jerk (anyhow). TnG reps.

RPE 3 to 3+, nice and fast.

10 Rounds of ;
3 Power snatch 60/45kg
15 Wall balls
In remaining time;
AMRAP;
5 pull ups
10 push ups
15 Air squats

Keep good standards on cindy! Full depth on squats and full extension at the top. Push ups chest to floor and lock elbows!

Score is total reps on cindy but post the time of the first workout in comments.

White-Yellow-Orange:
3 R for reps:
1 min WB 6/4 kg
1 min KB-swings 16/8 kg
1 min Box step-ups 20/16"
1 min DB PP 12/8 kg
1 min bodybuilders
1 min rest

blue-Purple-Brown-Black-Red
3 R for reps:
1 min WB 9/6 kg
1 min HPC 35/25 kg
1 min BJ 61/51 cm
1 min PP 35/25 kg
1 min burpee
1 min rest

7:30 Basic Endurance CrossFit
8:30 Mobility
9:30 "Unknown"

12:00 Accessory

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 "Unknown"
19:00 Basic Endurance CrossFit

Snatch, three catch position

45
90
Bottom

5 x (1+1+1) x 70%

Send Off 2:00

Mobility, Upperbody

Max in complex of:
1 Push Jerk + 1 Split Jerk

• Build up over 10 sets
• Goal beat last weeks weight if you're feeling good Rest as needed.
• Option: Push Press: 5-10 x 5. Rest 90s.

2 Push Jerks + 1 Split jerk (from the rack)

AMRAP 15:
50/35 Calorie Assault Bike/ 75/50 Calorie Row
50 Single Dumbbell Hang Clean and Jerks 22,5/15kg
50 Single Dumbbell Reverse Lunges 22,5/15kg
50 Deadlifts 92,5/65kg

"Core Killer"
2-3 Rounds for quality (but with tempo)
10 Toes-to-bar (as strict as possible)
15 V-ups
20 Back Extensions
6/6 Saxon Side Bends (10/5kg Plate)
10 Knee-to-elbows (as strict as possible)
15 Knee-hugs
20 Back Extensions