20 min AMRAP

1 power clean
1 push press
1 front rack lunge per leg
1 bar over burpee

increase 1 rep for each round

weigh used 60 / 40 kg.

1RM Power Snatch, find your max for the day.

PK intervalli

3 x
5 min row
5 min AMRAP of 12 rower over jumps + 9 abmat situps + 7 rower inchworms
5 min row
2 min rest

Try to keep your heart rate below 70 %. During the rover over jumps, it can raise a little.

9:00 Basic Endurance CrossFIt
10:00 Mobility
11:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Snatch, Technique
17:00 Mobility

...rest & deload cycle start!

3 rounds
1:00 cardio
30 single unders
5 inch worm with push up
10 scap pull ups
5 kipping knee raises
:30 HS HOLD

6:30 Deadlift + "Flight Simulator"
7:30 Basic Endurance CrossFit
8:30 Mobility

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Deadlift + "Flight Simulator"
17:00 Mobility
18:00 Deadlift + "Flight Simulator"
19:00 Mobility

Every Beginning 90s x 7
3 Floor press

4 sets, each for time
New set every 5th minute
30/25 Cal.
15 Handstand Pushups
12 C2B Pullups

40 minutes easy pace & quality!

40 Sit Ups or 40 Weighted Sit Ups
10+10 Bulgarian Split Squats w/ Dumbells
10m Handstand Walk or 60 sec Hanstand Hold against wall
5 Bar Muscle Ups / 20 Kipping Pull Ups
8 Ring Dip
Row 750m / Bike 1500m

30 Power Cleans @ 70% of 1RM

• This should be done as fast SINGLES.
• TIME CAP = 7:00
• Don't know your max, pick a weight that starts to feel challenging after 7-10 singles