5x3 Power Cleans @70-75%
- Rest 2-3min btw sets

EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean
Start Moderate and Build to or Above Workout Weight.

Intervallit 4x2min ON 1min OFF x2

A)
7/5 Cal
7 Burpeeta
3+3 Tempausta (KP/KK)

5min tauko

B)
25 Tuplaa tai 50 Sinkkua
7 Thrusteria 40/30kg
9 Istumaannousua

-4x A + 5min tauko, sitten 4x B

50 thrusters (30/42,5 kg)
50 toes-to-bars
50 box jumps
50 push ups

Scaled WOD
AMRAP 12:
50 thrusters
50 sit ups
50 box step-ups
50 worm push ups

7:00 Mobility
8:00 Basic Endurance CrossFit

15:00 Squats & Metcon ( 18.1.2024 )
16:00 Double Unders & Rope Climb, Technique
17:00 Mobility

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 1-3 Rope Climbs*
MIN 2 - 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.

A) Agility ladder drills

B) Hang snatch + overhead squat
3x 1+3
3x 1+2
3x 1+1
Start from 60% 1RM snatch and work up if feeling good

C) Upper back accessory 3 rounds
10s crawl + 10s breast stroke + 10s
arm lifts + 10s arm lift hold + 20s rest

4x 3 hang power clean + 2 push press

Clean Pull + Hang Power Clean ( Under Knee )

7 x ( 1 + 1 ) x Every 1:30. Start about 60% and building Technical Heavy.

"Push press 5 x 2 reps
- build to a heavy double and keep the same weight for 4 more sets

Negative pull up 5x 3 reps
- 8-10 sec lowering
- use extra weight if needed"