27-21-15-9:
Row Calories
Overhead Squats 40/30kg

6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

AMRAP 4:
27/21 Calorie Row
21 Power Snatches 30/20kg
21 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
15 Power Snatches 40/30kg
15 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Power Snatches 50/35kg
9 Lateral Barbell Burpees

10x
Go every 75sec
Power Snatch + Hang Squat Snatch + Overhead Squat

7:00 "Kelly"
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Snatch Technique
17:00 Kipping Movement technique
18:00 "Kelly"
19:00 Basic Endurance CrossFit

RX:
AMRAP3 x 3 (3min rest between sets)
15 wall ball @9/6kg
250/200m row

Scaled:
AMRAP3 x 3 (3min rest between sets)
12 wall ball @9/6kg
250/200m row

RPE 4-4.5

Huom! Treenin idea on puskea kovaa. Tavoite säilyttää sama score joka kierros.

Bench press / Floor press 3×5

(After every workset max reps of Supine ring-row)

5 Rounds For Time

400m Run
30 box jumps 24"/20"
30 wall balls 20/14p

Time Cap 35

For time :

21 Dual Dumbbell Push Press 22,5/15kg
21 Pull-Ups
15 Dual Dumbbell Push Press 22,5/15kg
15 Chest To Bar
9 Dual Dumbbell Push Press 22,5/15kg
9 Bar Muscle-ups

TC 12

E3M x 4

2 front squat V.2-3

Huom! Huomio toistoreservi.