Sumo clean deadlift, 3 x 5.

This is a deadlift with a sumo grip of a starting position of a clean. You choose the weights.

If you are aiming to open, you can keep this semi light

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Voimistelu
16:00 Snatch, technique
17:00 Voimistelu
18:00 Accessory
19:00 Mobility, Squat
20:00 Basic Endurance CrossFit

6:30 Basic Endurance CrossFit
7:30 "The Ghost"
12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Accessory
18:00 "The Ghost"
19:00 Basic Endurance CrossFit

10x
new complex every 90sec

Clean Pull+
Power Clean+
Hang Squat Clean+
Front Squat+
Push Jerk+
Front Squat

Deficit deadlift 3RM

5-5-3-3-3-5-5

Strict Chin ups: 5 x 5-6. Rest 2:00

• Options: Add weight, bodyweight, partner assisted, self-assisted
• Goal: 5 challenging sets of 5-6 reps.

10 rounds of 20 sec on / 20 sec off
odd : push ups
even : double unders

Score is total reps of push up/double unders . You will do 5 times both.
you should always do unbroken set of push ups! Its only 20 sec of being push up position / plank position

Strength (load)

Build up to a heavy single cluster of the day.

Cluster: squat clean into thruster

Deadlift
4-3-3-2-2

250 m row / 200 m run
15-12-9
- squat
- push- up
- ring row
250 m row / 200 m run