Every 90 sec
Tng snatch 3 reps x 8 @70% of 1 rm

-squat snatches.

6:30 Basic Endurance CrossFit
7:30 Accessory
12:00 Overhead Squat 1RM + Metcon
16:00 Voimistelu
17:00 Basic Endurance CrossFit
18:00 Mobility, Overhead Position
19:00 Overhead Squat 1RM + Metcon

3 rds
40m KB front rack carry

-parin kanssa toinen tekee ja toinen lepää

Sweaty Emom 28 Mins
1. 10 snatches 40/30 kg (light)
2. 5-8 burpee box jump overs
3. 5-10 hspu
4. Rest

AMRAP 16

5 Power Clean 60/40kg
18 Box jumps
5 Push Press 60/40kg
36 Wallball 9/6kg
5 Front Squat 60/40kg
72 Du´s

6:30 Basic Endurance CrossFit
7:30 Mobility, Over head position
12:00 Mobility, Squat
16:00 Basic Endurance CrossFit
17:00 Mobility, Over head position
18:00 Snatch, technique
19:00 Voimistelu

A) 1RM in 20min:.
Squat Clean + 2 Front Squat + Jerk, AHAFA

Find your 1rm of the day in this barbell complex. Don´t exceed the time limit.

Chipper interval
12x 1min/1min

Row 14/12 cal
Push up 8
T2b 8
Lunge 10
Single arm devils press 8
Pull up 8
Double unders 30

Max reps pistol squats / leg

Deficit Deadlift 5x5
Build Up to a Heavy Weight
Lift Every 3min