OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner Stretch

Basic Endurance 45 minutes.
1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

Lepopäivä.

Handstand Walk
Max distance in 6min.

Or

Practice HS Walk ~15min.

Crossfit open 20.2

Complete as many rounds as possible in 20 minutes of:

Treenaaja Kuntoilija

4 Dumbbell thrusters 4 Dumbbell thrusters
6 Toes-to-bars 6 K2E or Leg raises
24 Double-unders 72 Single unders
Dual Dumbbells 15/22.5kg Dual Dumbbells HAP

week 6/9
WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min

AMRAP 5 Deadlift 70/50kg
AMRAP 5 Sit Ups
AMRAP 4 Pull Ups
AMRAP 4 Push Ups
AMRAP 3 KB Swing 24/16kg
AMRAP 3 Burpees
AMRAP 2 Air Squat
AMRAP 2 Deadlift 70/50kg

For time

• 10 sumo deadlift high pulls
• 12 hand-release push-ups

♀ 65 lb
♂ 95 lb

Back squat 4 RM, then max reps @ 90%

week 5/9
WARM UP + TECHNIQUE 10-15min

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PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

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SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 72% sn-% pal 2min

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CLEAN + SPLIT JERK
2+1@80%, 2+1@84%, 2+1@82%, 2+1@84% jerk-% pal 2min

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CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min