CNJ 6x1
Clean pull 5x3
Bench press 5x5

Ground-to-Overhead for time: 20 reps @ 80%.

• Calculate the weight from your heaviest set on the technique part.

In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

Allowed methods:
- power clean / clean + press (sp, pp, pj, sj)
- single clusters
- power snatch / snatch

5 kierrosta aikaa vastaan

7 varpaat tankoon
7 wall ball
7 burpee

Every 1:30 x 7

Tng Squat Snatch x 2, start 60%, build heavy
6 TTB

90 minutes of basic conditioning
HR @ 70-75%
IF YOU DO 21.2 ON FRIDAY

DYNAMIC WARM UP
1 Round
Jog 1 mile for Endurance athletes 800m for CrossFitters
Then 20yds each
Lunges with arms together over head
Quad Pulls
Frankies
Inch Worms
High Knees
Butt Kicks
Cross overs each direction
20 arm circles ea direction

GP WARM UP
2 Rounds for quality
5 Squats
5 Squat Jumps
5 Tuck Jumps
10 Pvc good mornings
10 Press ups
10 Scorpions
10 Burpees
30 Mountain Climbers

Practice muscle up

AMRAP 12 min

Row 250m
10 KB Snatch 16/12 kg
10 Pull-up
1min rest between rounds

Saturday

Push ups
Single leg raise sit ups
Russian KB swings
Reverse lunges
Speed rope single skip
250m run
Slam ball lift to shoulder squat

Run

200 metres moderate
300 metres fast 80%
100 metres moderate
200 metres moderate
300 metres fast 80%
100 metres run moderate

(Rest 3 mins between the sets)