2 rounds

AMRAP 5min
4-6-8-10... cal row
2-4-6-8... shuttle run (1x = 6+6m)

Rest 2min

AMRAP 5min
3 strict chest to bar pull-up
6 hand release push-up
9 DB squat 2x22,5/15

Rest 2min

Sumo Deadlift: 5 x 4, every 90s.
– 3 sets to warm-up to a moderate load or @5% heavier than last week
– Reset on each rep

30s on / 30s off x8:
a) echo bike
b) air squat
c) bike erg
d) kbs (24/16)

RPE 8-9, ensimmäinen kierros haastavaa tahtia ja toisella kierroksella pyri pitämään kiinni.

7:30 Basic Endurance CrossFit

16:00 Teens
17:00 Snatch Technique
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

Nousu kompleksissa V2 painoon

1 maasta 2 riipusta

(5x)

DELOAD WEEK

Partner workout

20min AMRAP
60 box jump 60/50
50 toes to bar
40 front squat 50/35
30 bar over burpee

Share reps with partner

3 sets:
3 tall snatch
3 seated box jump
90s rest

6-8 sets:

3-4x 2 snatch 70-73%
3-4x 1 snatch 73-77%

Bench Press
DB's or Floor Press
5 x 6

4 sets:
20 Cyclist Squats (athlete choice on load)
- Rest 90-120sec btw sets