7x
Every 2min.:
Clean complex:
1 Power clean
1 Hang squat clean
1 Front squat
1 Jerk

• build to a heavy set.

Lämmittely ja mobility

×voimistelua

7min amrap
6 t2b
6+6 vala-askelkyykky kepillä
8 Boxihyppy

Loppuvenyttelyt

Clean & jerk for 30 minutes
1 rep per minute

5 x 65% of 1 rep max
5 x 70% of 1 rep max
5 x 75% of 1 rep max
5 x 80% of 1 rep max
10 x increase weight each time

8-9 Core
12-13 Basic Endurance CrossFit
16-17 Snatch Technique
17-18 Basic Endurance CrossFit
18-19 Snatch Technique
19-20 Basic Endurance CrossFit

15' practice on a weakness

then 3-3-3-3-3-3 Deficit deadlift

Kipping pull-up technique

---

4 rounds:

400m run
8-10 pull-ups
8 alternating single arm devils press
20 wallball

rest 1:30 between rounds

Squats 5 X 8

ENDURANCE

TEAM OF 2

For Time..

2000/1600m Row

2 mile/1.6 mile bike

50 BB Front Squat 60/45

1500/1100m Row

1.7/1.3 mile bike

50 STOH

1000/800m Row

1.0/0.8 mile bike

50 Cluster

800/500m Row

0.8/0.5 mile bike

50 BB Front Squat

Lämmittely ja mobility

×mave

8min amrap:
Tiimissä vuorotellen
6x kk mave
10x burpee

Loppuvenyttelyt

Friday