A:
Snatch technique w. light weight
B:
Heavy snatch doubles 5x2
C:
Snatch simples above 2RM

Box jump, find max height

21-15-9

Thursetrs
Pull Ups

5 Rounds

8 Ring Dips Strict
8 Chin Up Strict
8 Good Morning (30% Back Squat)

21/15/09
THRUSTER 60/45
C2B

REST 4'

venyttele rintalihas, ojentajat ja kyljet kumpparilla.

Crossfit

A)
30-20-10
Box Back Squat
Deadlift

B)
5 Rounds of
20 sec Bag Strikes
1 Circle Run

Active Recovery Day
45mins Continuous Flow

AB 40/30 Cals
20sec Ring Body Saw (10sec OUT and 10sec Back)
Row 40/30 Cals (damper 1)
6 KB Windmill/arm
Run 600m
20sec Single arm Active bar hang

*Remember that active recovery is NOT about output. Flow means to allow the systems of the body to work without fatigue. Breathing, circulation, mental focus, all of these things can fill you up when performed consciously and not mindlessly.

DB \ KB squat clean & jerk

Find heavy set in 15min.
1 Squat snatch
1 Hang squat snatch
1 OHS