Warm up
2 rounds
1:30 cardio machine
10/10 banded standing fire hydrands
15 banded air squats
15 banded hip bridges
8 push up to downward dog
12 db snatches alt hand

Warm up for snatch weight and test bar facing burpees (10min)

Ring dips
test max strict reps and kipping ring dips in
12 minutes cap

if you are using bands, test 3 times with diffe-
rent band compos. Goal is to do 5-15 reps,
on each set.

2-3 min light cardio
1:00 Upper trab with lacrosse ball against rig stand R/L
2:00 banded Scalene Stretch R/L

Front Squat
4 x 4 with 3s hold in bottom. Rest 2:30

Build to the final tough set for the day

9:00 Basic Endurance CrossFit
10:00 Kipping Pull-Ups ( 22.11.2022 )
11:00 Kipping HSPU + Metcon ( 25.11.2022 )

15:00 Basic Endurance CrossFit
16:00 Kipping Pull-Ups ( 22.11.2022 )
17:00 Kipping HSPU + Metcon ( 25.11.2022 )

AMRAP6
6 deadlift 100/70 (max. 65% 1RM)
8 bar over burpee

EMOM x 12:00
Min 1: 30s Hang Power Clean @42.5/30kg
Min 2: 30s Row
Min 3: 30s Front Rack Reverse Lunges
Min 4: 30s Burpees
- Goal: Consistent rep counts each round
- Rx+: 52.5/35kg

A)
For warm-up
4 x 10/arm Staggered Stance KB Swings; rest :45
- Build weight each set if possible

B) DB Death March
3 x 16 reps total: rest 1:30

DELOAD WEEK

For time 15-12-9
Box jump over 60/50
DB hang clean & jerk 2x17,5/12,5

AMRAP6
20-40-60-80... double under
8-10-12-14... front rack DB reverse lunge 22,5/15