Eccentric back squat
4x1r @ 105-110%
6s. Descending
2min Recovery

There is only descend phase in this variation.
Descend 6s. to the bottom of the squat in a controlled manner. Spotters will help you to squat barbell back up.

In Pair

3x10min (90sec rest)

A) Row
B) Ski
C) Bike

AMRAP 18:00
300 Meter Run / Row / Ski
5 Hang Power Clean Lateral Lunge each
7 Single Arm DB Push Press each
9 Jump Squats

Goal: 4+rounds

• No tng, drop every lift
• Build to heavy
• Rest 90-120s btw sets

Snatch 1RM
Build to days heavy 1 rep snatch

*quality reps only
*3 fails and you are done

10-9-8-7-6-5-4-3-2-1:
Power Snatches 35/25kg
Burpees

AMRAP 30 w/ partner:
40/32 cal row
40 box step ups (24/20)
40/32 cal ski
40 DB snatch (22,5/15)
400m run
40 push press (40/30)
80 DU or 160 SU
40 hang power clean (40/30)

Toistot saa jakaa haluamallaan tavalla parin kanssa!

POWER SNATCH.
15 Minutes of technique work. If capable build to 80% of 1RM for a double in 10 sets. Rest 90s between heavy sets.

Maastaveto 5x5x75%

Etukyykky 3x8x50-60%

Russian twist 5x6-10 / puoli
-kädet suorana

"CROSSFIT TOTAL"

Back squat 1 RM
Shoulder press 1 RM
Deadlift 1RM