Push Jerks

2 x 4
2 x 3
2 x 2
2 x 1

Go Every 2:00

Hyvää huomenta 5x5

2 riveä, lattiasta ja reiden puolivälistä.

Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 10 deadlifts
3/3 single arm devils press + 10 ring rows
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 2x10 + 2x8 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
20 min emom
1) double unders x 40-45 seconds
2) devils press x 4-5 reps
3) air bike or rowing x 40-45 seconds
4) kipping pull ups x 6-12 reps

Hang Squat Clean + Front Squat + Squat Clean

Working 15 minutes and build heavy OTD. We want make squat cleans today!

E3MOM x4:
4 pause back squat (4s pause at the bottom)
- RIR 0-1 viimeisellä setillä

Power snatch: (15-20min)
1 Snatch high pull + 1 Power snatch + 1 Hang power snatch

Huom!
Nousevilla painoilla n. 70% of 1RM snatch ja sillä 4-5 työsarjaa.

12 Rounds For Time

1 SDLHP
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Front Rack Lunges
7 Front Squats
8 Deadlifts
9 Pushups
10 V-ups
11 Bar Jump-over
12 Burpees

First round you do only 1, then 1+2, 1+2+3...etc

W: 10/8 kg
Y: 20/10 kg
O: 25/15
b: 30/20
P: 35/25
B: 42,5/30 kg (normal RX)

Back squat

4x3 (3s pause)

2-3+ reps in tank

7:30 Core

17:00 Squat Clean Technique
18:00 Basic Endurance CrossFit
19:00 Mobility