Lepoa

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.

6 x
10 Scapular protractions https://vimeo.com/175146552
10 scapular retractions https://vimeo.com/175147428
20 Hollow rocks https://vimeo.com/175042312

• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

Basic Endurance CrossFit 70 minutes

Row/Ski/Bike 10 minutes, Alternating

10 m HS walk
5 C2B + 7 TTB (UB)
7 TnG Hang Power snatch 60/40/25kg (UB)

For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB

12 min AMRAP:

• 10 gobblet squats
• 15 sit-ups
• 2 x sprints

1) Conventional Rack Deadlift 1RM. Rest 2:00
– Set so bar is just below your knees
– If you have chains or bands use them

1x High Pull
1x Power Snatch
1x Hang Squat Snatch
1x OHS (45/35)