16min Emom
(1) ringrow/pullups/c2b 5-20
(2) situps/v-ups/ttb 10-20
(3) squats/pistols 15-20
(4) REST

50 DB burpee squat-clean & jerk for time (2 x 35 / 2 x 25 lbs)

WEIGHTLIFTING

C&J Doubles. Drop and go. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

8-9 Basic Endurance CrossFit
12-13 Basic Endurance CrossFit

16-17 1/2 Murph
17-18 Snatch Technique
18-19 Snatch Technique
19-20 Basic Endurance CrossFit

Optional Accessory

CONDITIONING

20min AMRAP:

20/15cal Row
15 Box over Jump
10 C2B

RPE 3 to 4, go by feel

15 min max weight
3 deadlifts
3 hang cleans
3 jerks
3 back squats
3 OHS

Front squat ladder

Front Squat

6-5-4-3-4-5-6

Lisää ja vähennä kuormaa toistojen aikana. Lepää tarpeen mukaan.

Etukyykkyproggisen viikko 2/3

"JT"
21-15-9
HSPU
Ring Dip
Push Up
Tc 15'

Optional Accessory

STRENGTH, upper body volume

2-3 superset, no rest between movements, but rest as needed between rounds.

1) 15 Biceps Curl (DB or BB)
2) 15 French Press (DB or BB)
3) 15+15 Single Arm Lateral Raise

RPE 3

Feel the Pump!

Buil up to days heavy 2 rep power snatch.