2-3 rounds of :
1 legged deadlift wth 1 dumbbell 8+8 reps
10-15 hip extensions or good mornings with light load
rest 2-3 min

45sec. ON, 15 sec. OFF for 25min
Airbike for cals
Burpee
Shuttle run
DU
Rest

Intensity level 2-3
Scale as needed so you can maintain proper intensity level.
No heavy breathing allowed.
You should be able to talk after every round.

3RFT:

10 pull ups
10 KB swing 32/24kg
12/9 cal. Row

Metcon:
AMRAP 12
10 goblet squat 24/16
6 C2B
10 jumping lunge
6 T2B
10 jumping squat
6 HSPU

9-10 Back Squat & Accesory
10-11 Basic Endurance CrossFIt
11-12 Basic Endurance CrossFit
16-17 Back Squat & Accesory
17-18 Basic Endurance CrossFit

4 sets go every 4:30
8 x Hang Power Snatch @ 35/25kg
12 x Goblet Squat @ 24/16kg
12 x Burpee

• Each set at different pace: slow, medium, fast, very fast

Hang clean 3-3-3-3-3

EMOM 10:
ODD Minutes: 2-4 Overhead Squats with Pause in the bottom
EVEN Minutes: :10-:15 x Bottom of Push-Up Hold (just off the ground)

• OHS focus on positions and quality, not heavy weights.

EMOM 10:00

ODD Minutes: 3 Position Power Snatch Practice
– high hang + knee hang + hang below knee x 1 rep each.

EVEN Minutes: 15 Banded Pulldowns

WEIGHTLIFTING

OHS 5x3, tempo 32X1 (3sec down, 2sec stop, explosive up, 1sec at top). Rest as needed between sets.

RPE 3+ to 4

Try to add 5-10% compared to last week.