10 sets of
Snatch Pull + Snatch @75%+

(12min time – Go every 60-90sec)

RX:
Every 4min x 4
12/9 Cal row
10-12 Box jump @60/50cm
12-14 Alt DB snatch @25/17,5kg
10-12 Burpee over line

Scaled:
Every 4min x 4
10/7 Cal row
8-10 Box jump @60/50cm
10-12 Alt DB snatch @17,5-20/10-12,5kg
8-10 Burpee over line

RPE 3.5-4

Huom!
Painot ja toistot huomioiden RPE. Max työaika 2.30min.

Work up to a heavy
Clean + Jerk + Front Squat + Jerk of the day

7:30 Basic Endurance CrossFit
8:30 Thrusters + "Jackie" ( 29.1.2024 )
9:30 "Sirkus"

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Snatch technique
17:00 Double Unders + Toes To Bar, Technique
18:00 Thrusters + "Jackie" ( 29.1.2024 )
19:00 Basic Endurance CrossFit

...Next Deload...

3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
6 Burpee-Box Jump overs
+ Max Cal. Bike/Ski/Row In the remaning time

Snatch: 3 repetitions.

Starts from the ground and catch in a full squat below parallel.

45 min at your own pace (HR -150 Bpm)

1000 m row
10 rower over burpees
20 KB swing
30 abmat situps
40 box step overs
50 SU/DU

You can add skill work of your choice between the rounds or the sets. How ever do not let your HR drop or raise too much (between 80-150).

Today workout 40 min for quality
2:00 easy cardio
10+10 Single DB Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
10+10 suitcase deadlifts @light/moderate
10+10 Single arm db oh lunge walk steps (light/moderate)
20 deadbug's

For time
10 Bar muscle-ups
20 Power Cleans 50/35kg
30 Shoulder to Overhead
40 Box jump-Overs
50 lat jump over bar
40 Box jump Overs
30 Shoulder to Overhead
20 Power cleans
10 Bar muscle-ups

Test max kipping HSPU
Advanced test max strict hspu