Front squat

4x4

E3MOM / 1-2 reps in tank

E2MOM x 5

10 DL @70/50kg
10 burbee over bar

(Target rounds 40-60s)

7:30 Basic Endurance CrossFit
8:30 Mobility + Core Workout
9:30 Snatch Technique

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Kipping Movement Technique
17:00 Snatch Technique
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

5 rounds for time:
9 db thruster 35/25lbs
9 pull up

Tc 8min

Box Squat

4-4-4-3-3-3-2-2-2

Go Every 2:30

A) Front squat
18-22 reps @75-79% 1RM

*Aim is to hit reps with target weight in as few sets as possible
*Aim for max 4 sets
*Rest 3min between the sets

B) 4 rounds for quality
10 double DB box step-up 2x22,5/15
10+10 side plank lifts + 10s hold

17 Minutes Of:

6 Snatch Grip Press, BHD Neck
7 + 7 Dumbbell Row

Building Heavy. Rest 1:30 - 2:00 between movements.

For 6min:

5 V-up
5 hollow rock
5sec hollow hold
- rest 10-20sec after each round

5 x 3-4 weighted pull up
- leave 1 rep in the tank
- rest 3 min btw sets

Suoritetaan itsenäisesti joko salilla tai kotona.

1. Jalkapohjien käsittely pallolla 2 x 3 min
2. Pohkeiden rullaus 2 x 3 min
3. Nilkan mobbaus kumpparilla 2 x 3 min