Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
*Build to a max load in 8 sets. Rest 2:00
- Same complex as last week, improve is possible.

STRENGTH (2/3)

3-4 rounds, rest as needed between movements:

1) 5 Bottom to Half + 5 Top to Half + 5 full DB Bench Press video
2) 8+8 DB Row or Meadows Row video
3) 6+6 Box Step Up. Load anyhow: KB, D-Ball, Crossloaded...

RPE 4 to 4+

For time:
30 Front Squats @70/47.5kg
45 Bar Facing Burpees

• 8:00 Time Cap
• Bar from floor

1 min L+R Achilles stretch
1 min L+R Calf stretch against post
1 min Bound angle pose
1 min L+R Seated cross shin
1 min L+R Single leg forward fold
1 min L+R Pidgeon pose
1 min L+R Couch stretch
1 min L+R Supine twist
1 min Frog pose
1 min Seated forward fold
1 min Sumo squat

4 sets
new set every 4th minute

20/15 Cal. On a machine
12 KB Swings (heavy)
8 Burpees

1 x Power Clean
1 x Hang Power Clean
2 x Front Squat
rest as needed btw sets

6:30 Accessory
7:30 Basic Endurance CrossFit
12:00 Accessory
16:00 Basic Endurance CrossFit
17:00 Accessory
18:00 Mobility, Over head squat
19:00 Snatch, technique

3 Rounds of
10 Bar Over Burpees
15 Thrusters 50/35kg
50 Double Unders

Pause Bs 5x3 v2
(without belt)

Snatch High pull

5X3@60-80%

Send off 1:30