Cluster (rinnalleveto+thruster) 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

9:00 Basic Endurance CrossFit
10:00 Power Clean + Push Jerk, Technique
11:00 Mobility

15:00 Power Clean + Push Jerk, Technique
16:00 Basic Endurance CrossFit
17:00 Mobility

1) Clean + hang clean + front squat + split jerk 6x(1+1+1+1)x 65%

5 Rounds For Time:
10-8-6-4-2 Squat Cleans 70/45kg
20/15 Calorie Row

10 Toes to Bar

Emom 10

3 Tempausta 65-70%

DELOAD WEEK

3 rounds
6-8 pause ring dip (2s)
8-10 barbell bent over row (2-3 RIR)
Rest 1,5min

WORKOUT (PERFORMANCE)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats @ very heavy
5-10-15-20-25-30-35-40-45-50
Double Unders*
*Unbroken optional for additional pressure

---

WORKOUT (FITNESS)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats @moderate/heavy
10-20-30-40-50-60-70-80-90-100
Single Unders (or Double Unders 5-10-15-20-25-25-25-25-25-25)

• RPE 7

A)
EMOM x 4 MINUTES
3 TNG Power Snatches
B)
EMOM x 3 MINUTES
2 TNG Power Snatches
C)
EMOM x 2 MINUTES
1 Power Snatch

• Start light build each minute if technique allows. End with moderate-heavy
• RPE 7

Record thoughts, loads and other details on this complex.

"Metcon (reps)

10 Rounds, every 3:00:
In 30 seconds cycle as many calories as possible.

*Score: total calories. "