Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Ygig for 35 Mins, switch when you like
1km Row
20 bicep curls
30 push ups
80 DU’s

Go by feel, this should be a steady effort.

Weighted Close Grip Chin-up: 3RM. Rest 2:00

Options: Bodyweight or partner assisted 6 x 3-5. Rest 90s.

10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Floor press 60/35kg
Squat clean 60/35kg

Timecap 30min

Each member of the team does 10 deadlifts, then 10 floor press and 10 squat cleans. Next round each member does 9 deadlifts, 9 floor press, 9 squat cleans etc. until the last round of singles. Done just like workout "Linda".

6:30 Basic Endurance CrossFit
7:30 Front Squat 1RM + Metcon

12:00 Basic Endurance CrossFit

16:00 Front Squat + Metcon
17:00 Basic Endurance CrossFit
18:00 Core
19:00 Front Squat + Metcon

CONDITIONING

“Lungs go nutts”

E4MOM x6

15/12cal Airbike + 8 Bar Facing Burpee

RPE 5

These are all out intervals! Push it hard. Start a new round every 4th minute. Rest remaining time.

EMOM 20
A) 5 Devils Presses 2x22,5/15kg
B) 8 Unbroken Front Squats, AHAP
C) 1-5 Muscle-Ups
D) 15-20/10-15 Cal. On a machine
E) Rest

10min AMRAP
30 double unders, unbroken
10-30s bent arm chin hang

10 shoulder Press (hanging kettlebells off the bar)
10/10 bent over dB row
15 sec rope hold/ 15 sec rope hold switch leading hand

Work in pairs ygig after each movement

EMOM 10

1 clean pull + 1 power clean + push press + split jerk

50-60% 1 RM