2-3 min light cardio
2+2 min glute/lowback smash with roller
10 squat hold + torso rotation alt sides
1+1 min tricep strech

1' ON - 30" OFF
FOR TIME T.C. 18'
3 ROUND OF:
30 DOUBLE KB FRONT RACK LOUNGES 24/16-16/12
30 DOUBLE KB DEADLIFT
100 DU OR 200 SU

On the 2:00 x 5 Sets:

1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause 1 second in the catch position of both the clean and the jerk.

Clean & Jerk
On The Minute x 9 Sets:
1 Clean & Jerk

Build in weight after every 2 sets.

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

*4.Accessory *
Isometric shoulder press at endrange 3x6x3 s.

Tabata:
1. Set

-hollow hold
-arch hold

2. Set

-sit-ups
-back extensions

Mobility 22min

• 3-3-3 of:
BB Jerk
3RM
90% 3RM 3-3 reps

Max sec in
- Nybörjare: armadillo hold
- Atlet: Hanging tuck 40sec
- Avancerad: L-hang 20sec
- Tjurnacke: Paralette L-sit 40sec
- Ninja: Back + front lever 15sec
- Avenger: Human flag 20sec

Rästi

Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

1/12 crossfit sykli
Ma: Clean & Weightlifting Condition (optional Bike erg condition)
Ti: Intervals
Ke: Rest or Active Recovery
To: Gymnastics + Accessory
Pe: Back Squat + Accessory (optional gymnastics condition)
La: Metcon
Su: Rest