Front squat

1 - 1 - 1 - 1, 95% max, rest 4 min.

For 20 minutes

• Snatch doubles (re-grip)

5x5 snatch grip behind neck push press

7 x every 3 min

1 Squat Clean & SplitJerk

RPE 9

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Goal & Intensity:

-Practice heavy Clean & Jerk focusing on strength, technique, and explosiveness.

-Keep every lift high-quality even at heavier loads.
-High intensity with short work and long rest, allowing for near-maximal effort each time.
-Choose a weight that is challenging but liftable with solid form.
RPE: 9
Training Area: Max strength and power output – important to build as a strong, explosive lift carries over to many CrossFit movements and boosts performance in big WODs.

Front Squat 1 RM

3-3-2-2-1-1-1-1-1-1

Go Every 3:00

5 kertaa, n. 70% snatch maks.

Power snatch with stop above the knee + hang snatch (below the knee) + snatch (squat) + OHS.

3 kertaa:

2 behind the neck snatch push presses + 2 snatch balances, 70-80% snatch max.

3 kierrosta:

10+10 single leg hip thrusts
20+20 banded monster walks front & back
10 Nordic hamstring curls with partner

20 EMOM:

1. 12 alt. DB snatches
2. 15 pull-ups
3. 5+5 tng unbroken squat cleans, 40/30kg
4. 15 HSPU
5. Rest

8 EMOM:

6 alt. Pistol squats + 1 C&J 60% max. Power or squat

Tavoitteena liikkua nopeasti, ylimääräiset tekniikan hieromiset ja miettimiset pois nostoissa - heti pistoolien jälkeen tankoon kiinni.