Front squat 5x3 v2

10 min AMRAP 60kg/40kg
5 hang power cleans
5 front squats
200m row
10 T2B

Wod
4 Rounds
12 Hang power snatch 35/25kg
10 Back rack lunge
8 Bar over burpee

12 min Tc

Front squat
4-3-2-1-1
Start 80-85% 1RM and work up

WEIGHT 32KG/20KG
12 KB SWINGS
12+12 KB CLEANS
120 DU
10 KB SWINGS
10+10 KB CLEANS
100 DU
8 KB SWINGS
8+8 KB CLEANS
80 DU
6 KB SWINGS
6+6 KB CLEANS
60 DU

Partner WOD

For time
100 Cal
80 Wall Balls
60 DB Snatches
40 Devils Presses
400m Run (together)
20 Sync. Burpees
400m Run (together)
40 Devils Presses
60 DB Snatches
80 Wall Balls
100 Cal.

Clean and Jerk 6x (2+2) x 60%

Aikaa vastaan:

• 30 raaka rinnalleveto riipusta + askelkyykky(oik.) + askelkyykky(vas.) + push press (N 30kg / M 42,5kg)(curtis press)

PK
45 min
Run 400m-600-800-1200-800-600-400
Row while partner runs

7:30 Basic Endurance CrossFit
8:30 Weighted Pull Ups + Fran
9:30 Front Squat + Metcon

12:00 Core

15:00 Weighted Pull Ups + Fran
16:00 Front Squat + Metcon
17:00 Basic Endurance CrossFit (Running)
18:00 Mobility
19:00 Front Squat + Metcon