8min alkavalla minuutilla

1. 5-10 leuanveto/rinta tankoon
2. 3-8 käsilläseisontapunnerrus

Clean pull
4 x 2 @110% 1rm

A) Find daily max in clean & jerk
then,
3 x 1 C&J @90%

15min

20 1-käden kp vauhtipunnerrus
10 etunojapunnerrus
10+10 bulgarialainen kyykky kpn kanssa

15min

10-15s käsilläseisonta
15 käsipainotempaus
20-30 tuplanaruhyppy

Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

20 Min EMOM
1. 10-15 push ups
2. 5-10 pull ups

Core Work
20/20 plank side bends
1 Min Wall sit
15 V-Sit ups
6 Rounds for quality

5:00 Basic Endurance CrossFit
6:00 Basic Endurance CrossFit
7:00 Row 5k
8:00 Basic Endurance CrossFit
9:00 Clean&Jerk of this week + Metcon
10:00 Basic Endurance CrossFit
11:00 Pull Ups & Ring Dips + Metcon
12:00 Snatch of This Week
13:00 Basic Endurance CrossFit
14:00 Pull Ups & Ring Dips + Metcon
15:00 Clean&Jerk of this week + Metcon
16:00 Basic Endurance CrossFit
17:00 Row 5k
18:00 Pull Ups & Ring Dips + Metcon
19:00 Snatch of This Week
20:00 Basic Endurance CrossFit

Deload week

On the minute for 9 minutes
1. 20-40s bar hang
2. 20-40s front support hold
3. 15-30s push-up bottom hold

1 Rope
2 00m Run
3 rmu/BMU
4 1hsnd thruster 15/22,5 kg
5 hspu/deficit hspu
6 DB Clean &Jerk
7 heavy WB
8 Ring dip
9 T2B
10 C2B
11GHD sit ups
12 Bear complex 50/30kg