For time:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead @ 60/42.5kg
Box Jumps w. a step down @61/51cm
Toes to bar

• 15:00 Time Cap

1a) Glute Bridge DB Floor Press: 5 x 10. Rest 30s.
1b) Inverted Rows: 5 x 15. Rest 30s.

5 work sets with a challenging load/position

CONDITIONING

3 rounds: 90sec ON, 30sec OFF (A+B+C+D is one round, 24min total)

Start every set with 12/8cal Airbike (or row), remaining time for reps:

A: Hang Squat Snatch @40/30kg
B: TTB
C: Wallball
D: DU
Overall RPE 3, should be able to hold on a conversation.

Target: Work each set with RPE 3. Move well (concentrate on your motor control)

Tailoring Options:
HSN→ decrease loading
TTB→ High Knees
WB→ decrease loading
DU→ Practice DU

Alternate;
1. 10 strict t2b
2. 50 double unders
3. 10 dB shoulder Press
4. 15 hollow rocks
5. 5 Ring pull ups or 3 strict Mu

1A) bulgarian split squats 3x(2+2)x50%

1B) Back Squats 3x10x55%

Aikaa vastaan:

• 50 box-over-jump (N 50cm / M 60cm)
• 50 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

6:30 Basic Endurance CrossFit
7:30 Basic Endurance CrossFit
12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Power clean & Squat clean technique
18:00 Basic Endurance CrossFit
19:00 Power clean & squat clean technique

For time:
40-30-20-10
Push-ups
Sit-ups
Double Unders x 3 (120-90-60-30)

• 16:00 Time Cap
• Scale DUs with a) less, b) Single unders (alternate sets between fast singles, and high jump singles).

Power snatch 3RM of the day in 12 minutes. Touch and go.

Recovery workout 10-15 min:

Row 500m
20 Scorpion
10 Samson Strecth, 5 reps. both side
30 Du´s