Metcon (time)

5 Rounds, every 4:00min:
200m run
15 Goblet squats

M: 32kg N: 24kg

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
3 Sets of 3 @ heaviest set of 4 snatches (week 1)
3 Sets of 2 @ heaviest set of 3 snatches (week 3)
3 Sets of 1 @ heaviest set of 2 snatches (week 6)
Rest 1:00 min between sets.
If you did this workout last week, try to add 2-4kg weight to the lifts.

Snatch pulls,
3 x 3 (hard)

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STRENGTH
Back squats,
4 x 3 @ “3 RIR”

Front squats,
3 x 3 @ “5 RIR”

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(OPTIONAL) BONUS

Good mornings,
3 x 10 (hard)

Curtsy lunges,
3 x 16, alternating legs (moderate)

Behind the neck snatch grip sotts press,
3 x 8 (moderate)

Dumbbell pull overs,
3 x 12 (moderate)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

8:00 Deadlifts + Metcon ( 6.10.2025 )
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique
18:00 Handstand Walk, technique

No workout

5 rounds for quality:

• 8/8 DB upright row
• 8/8 Half Kneeling Single Arm DB Press

Rest as needed between the rounds

• 3x10 KB Turkish sit-up

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

BENCHMARK
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

4 sets of
6/4/2/2 Front Squats @77,7-87,5%
4-8 Strict Pullups

No workout

as heavy as form allows.

Use straps if needed.