Every 30s 1 c&j at 100kg for 10 min + 5 min 2x c&j at 100kg

Smolov

(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
Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
doverlo droppare.
Pause above the knees

10 ► Push Press
10 ► Burpees Over Bar

Snatch balance 8 x 2 rep
Every other minute snatch pull + hang snatch pull + snatch

Back squat 4 x 4 rep

4 rounds for time
15 wall ball @9/6
10 deadlift @100/50
5 muscle clean @40/25

"Crossfit total"
Back squat 1RM
Shoulder Press 1RM
Dead Lift 1RM

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Every minute on the minute for 5 min

• 3 Clean pull (70% of 5RM DL from today)

2' burpees
1' rest
3 rounds for time
10 push ups
20 squat jumps
30 v-up
1' rest
2' double unders