4 x e2:30m:
5 pause front squat @ RIR 3
*3s stoppi pohjassa

Shoulder Press
3x2r @ 95%
2min Recovery

“CrossFit Total II”

Clean, 1 rep max

Overhead squat, 1 rep max

Bench press, 1 rep max

E2M x 6

2 squat clean + 2 split jerk @75-80%

EMOM 32 ( AMRAP )

1 minute : 2 Hang Squat Clean + 2 Squat Clean 70/50kg
2 minute : 30 Double Unders
3 minute : 20 Wallball Shots
4 minute : Rest
5 minute : 7 Devils Press 22,5/15kg
6 minute : 30 Double Unders
7 minute : 12 Pull-Ups
8 minute : Rest

Goal : 412 reps

8 sets
1 snatch pull
1 power snatch
1 hang power snatch
@70-85% 1RM PS

EMOM 10:
3 tng squat clean + 1 thruster

-> bb-cycling painot:
ADVANCED @ 70/50kg
RX @ 60/42,5kg
SCALED @ 42,5/30kg
-> skaalaa lisää tarvittaessa tai valitse itsellesi sopiva välimuoto

For time
20-15-10 Hang Snatches 42,5/30kg
30-25-20 Situps
40-35-30 Double Unders

EMOM 12
Power Snatch + Hang Snatch

EMOM24:
a) 7-9 / 9-12 cal row
b) 5+5 - 10+10 s.a. db thruster
c) rest
d) 7-9 / 9-12 cal ski / bike erg / echo bike
e) 2+2 - 4+4 s.a. devil's press
f) rest

Rx: 22,5 / 15, Advanced: 30/22,5

Työaika ~30-45s / intervalli, RPE 7-8. Skaalaa painoja ja tarvittaessa myös toistoja tämän mukaan.