WEIGHTLIFTING

Snatch Doubles. Drop and go. Snatches anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

Aikaa vastaan:

50 burpee + leuanveto + toes-to-bar (otetta ei saa irroittaa leuanvedon ja T2B:n välissä, paitsi skaalauksena)

Aikaraja 20min. Jokaisesta tekemättömästä burpeesta, leuanvedosta ja T2B:stä lasketaan sekunti lisää 20 minuuttiin.

EMOM 10:
ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold

STRENGTH

4 rounds, rest as needed

1) 5 Back Squat
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 3+ to 4

Try to add 5-10% compared to last week

2 x Front Squats
4 x Back Squats
start 70% 1RM Back Squat

6.30 - 7.30 "Fran"
7.30 - 8.23 Basic Endurance Run
15 - 16 "Fran"
16 - 17 WeightLifting, Snatch
17 - 18 "Fran"
18 - 19 "Fran"
19 - 20 Basic Endurance CrossFit

"Tres Leches"
On the 0:00...
"Tres Leches" Part #1: 30 Clean and Jerks (135/95)

On the 10:00...
"Tres Leches" Part #2: 30 Kipping HSPU 30 Bar Muscle-Ups

On the 20:00...
"Tres Leches" Part #3: 1 Mile Run Track all three completion times.

Score for the day is the sum of the three. Every second counts.

On the 2:00 x 4 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift

Clean and jerk heavy single

Amrap 20min
5 x Strict Pull up
10 x Strict Push Up
15 x Air Squat