For time
10 Power Cleans 70/50kg
25 Lateral Jump Over bar
50 Air Squats
10 Front Squats
25 Lateral Jump Over bar
50 Air Squats
10 Push Jerks
25 Lateral Jump Over bar
50 Air Squats

Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00

• Goal: build to 85% of 1RM (without a band)
• Don't sacrifice form for weight today at all

3 x 3 position snatch, you choose the weight

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes Amrap snatch 70/45kg
Second 10 minutes Amrap clean&jerk 70/45kg

Deadlift
3-2-2-1-1

For time:
21 x Push Press @60/42.5kg
100 x Double Unders
2 Rope Climb
15 x Push Press @60/42.5kg
75 x Double Unders
2 Rope Climb
9 x Push Press @60/42.5kg
50 x Double Unders
2 Rope Climb
100-75-50

• 12:00 Cap
• Goal: Slower/consistent effort. Avoid excessive local muscle fatigue.
• Push Press should be moderate - sets of 7-10 reps

7:00 Basic Endurance CrossFit
8:00 Shoulder Mobility
9:00 Voimistelu

16:00 Basic Endurance CrossFit
17:00 Voimistelu
18:00 "Unknown"
19:00 Shoulder Mobility
20:00 Basic Endurance CrossFit

...Deload Start!

Shoulder press 3 x 8 (65/70/75 %)
Sarjapalautus 2-3 min

3 Rounds for time
5 Bar muscle ups
10 Squat cleans 60/40
20 Box jumps

Front Squat
5x3x90%
Lift Every 3min