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.

10 sets for time:
30% / max Strict HSPU

(Time cap: 10min.)

CONDITIONING

3 rounds for time:

Row 500m
Run 400m
20 GHD Sit-Up

RPE 3-4

Target <5min rounds, if not, tailor the distance and GHD rep scheme to fit your fitness level

Abs Workout

CONDITIONING

E4MOM x 7 (28min total)

Run 400m + remaining time Row for calories.

New round starts every 4th minute. No rest between rounds.

Your score is total cal.
Overall RPE 4