Every 4:00 x 4 sets:
RX @ 42.5/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses

• Score = slowest split, so aim for consistency or a fast finish!
• Scale so you are getting 2:00 rest per round, every round.

Clean & Jerk 1RM

5x3 negative pull ups
5 secs on each rep.
Go Ahap

1A) bulgarian split squats 3x (10+10)x 20% of BS 1RM
1B) baxk squats 3x2x80%

6:30 Basic Endurance CrossFit
7:30 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Open 20.5
17:00 Squat Clean, technique
18:00 Mobility
19:00 Basic Endurance CrossFit

Split jerk 3-3-3-3-3
-from the rack.

“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Metcon:
Alternating EMOM 16:
1: 6 power clean + 6 back squat (you choose loads)
2: 50 DU

3 rounds 30 sec work, 30 sec rest between the sets, 2 min rest after each round.

*Russian KB swing (34/24kg)
*KB box step up
*Hanging L-tuck
2 min rest

WEIGHTLIFTING
Squat Clean Wave (3/3)

Every 90-120sec x12 (4 rounds)

3x Squat Clean RPE 3 to 3+
2x Squat Clean RPE 3+ to 4
1X Squat Clean RPE 4 to 4+

Increase and decrease the loadings. 4 full rounds (one round is 3+2+1 SC)

Add 2,5-5% compared to last week.