5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

• Start Light and build to Moderate.
• RPE 5
• Rest As Needed b/t Sets

WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
100m Run
3 Power Snatch @60/42.5kg
5 Burpees Over Bar

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WORKOUT (FITNESS)
10 ROUNDS FOR TIME
100m Run
3 Power Snatch @42.5/30kg
5 Burpees Over Bar

• Cap 15:00
• RPE 8
• Daily Video: https://vimeo.com/788130338

4 ROUNDS FOR TIME
8 DBL KB Front Squats @20/12kg
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

Timecap 15:00

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 50/35kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/40kg

KILOS: (43/29)(52/38)(61/43)

7:00 Basic Endurance CrossFit
8:00 Kipping HSPU + Mobility ( 14.12.2022 )
9:00 Mobility

12:00 Basic Endrurance CrossFit

16:00 Snatch Technique
17:00 Kipping HSPU + Mobility ( 14.12.2022 )
18:00 Basic Endurance CrossFit
19:00 Snatch Technique

EMOM x 30

1) monostructural
2) round of cindy
3) rest or core of your choice

Work with a partner or two.

During 20 minutes, take turns, every 2nd minute on-the-minute and do your three rep max front squat. You can only decrease weights if you fail. Go all out!

Record the smallest weight you used for your three reps.

Partner amrap 30

20 power clean@60/40kg
20push up
20 air squat
20 cal row

Push jerk 1RM

AMRAP 8

10 Overhead Squats 42,5/30kg
20 Double Unders