Split jerk
5x3 70-80%
Rest 2-3 min

EMOM 8

Snatch + Hang snatch

Climb heavy

3 sets of
10 Double KB/DB Box step ups
10 Renegade Row with Pushups
10 Strict Toes-to-bar/Knee-Raises

1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.
- Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00
- Goal: Build to 80% of 1RM Front Squat

3) DB RDLs: 4 x 10. Rest 60s.

4) Walking DB Lunges: Max Steps in 8:00
* every time you stop complete 30s Elbow Plank Hold
- Goal: Complete 50+ reps

Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00

• Use a parallel box
• Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM Front Squat

8:00 Accessory
9:00 Basic Endurance CrossFit
12:00 Accessory
16:00 Accessory
17:00 Clean&Jerk, Technique
18:00 Basic Endurance CrossFit
19:00 Basic Endurance CrossFit

50 x WB
40 x Bar Facing Burpees
30 x Pull Up
20 x Power Snatch (50/35)

6x2 (40-60%)

Weighted Chinup 3x6, Tempo 2010
Rest 2min

30s On, 30s Off for 12min
KB Man maker
Hollow leg raises