9:00 Basic Endurance CrossFit
10:00 Clean & Jerk Technique ( Heavy lifts)
11:00 Bar Muscle Up, Technique
15:00 Clean & Jerk Technique ( Heavy Lifts)
16:00 Bar Muscle Up, Technique
17:00 Basic Endurance CrossFit

Rest and Relax.

• 115 (or up to 160) % from current 1rpm
• 3 to 10 seconds descend phase, as slow as you can
• 3 sets 3reps, 5 min in between sets
• wait approximately 5 to 7 days, then add 2.5 kg and perform again.
• after 4 weeks take a 4 week brake from this

Studies have shown that we can handle 20-60% greater loads eccentrically than we can concentrically. During traditional lifting we choose our load based on what we can complete a full lift with, because of this the eccentric portion of our lifts are repetitively underloaded.

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

---

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

Resisted Nasal Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Teams of 2
Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

4 rounds @ steady pace

3-minutes Air bike
20 Hand-to-hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

• 2-3min. Row/Bike/Run

• 2x
  12 Sit up
  9 Squat
  7 Ring Row
  5 Push up

• Mobility...

• Work on: Power snatch & Clean

10 min AMRAP for max calories
10 push presses 50kg/35kg
20 pulls on rower

Build to a 1RM clean
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a 1RM deadlift
Use percentage examples above

Build to a 1RM strict press
Use percentage examples above