A, 15 Mins to find
Daily max of :
1 squat snatch
2 snatch balance
3 OHS
Build up in 5-6 sets
2 mins rest btw Heavy sets

B,
EMOM 10 mins
2 Snatch @ 75% of 1RM
- any style ( try to go for squats)
30 single under
EMOM 10 mins
2 Clean & Jerk @ 75%of 1RM
- any style ( try to go for squats)
30 single under
NO REST BETWEEN EMOMS

A.) Hang power snatch below knee
1.) From Barbell up to 60%
2.) 60%×3 65%×3 70%×3(×2)

B.) Power clean & Power jerk
1.) Building weight up to 60%
2.)
60%×(3+2)×1 65%×(3+2)×1 70%×(2+2)×2

C.1) Snatch high pull
4×4

D.1) Back squat
60%×4 70%×4(×2) 80%×4 85%×4 80%×4

E.1) Press
4x4

Every 2.5 min 5-6 rounds

1 snatch 80% ->

3 rounds
3 point dB row 12+12
Upright row x 15

4 rounds
Seated pull down band + stick x 15
Barbell hip thrust x 12

4 rounds
Barbell back extension x 10
Shoulder shrugs x 10

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Bench Press 5x5reps, try to use same weights than 2 weeks ago on normal bench
perform 3-5 fast strict pull ups right after bench pressing
rest 2-3 min
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate bike erg
2) 45s moderate ski erg
3-4) 2 rounds of cindy (time cap 1min 30s)
5 pull ups + 10 push ups + 15 air squats (scale to 4-8-12 reps if better)

Accessory Work
2-3x15-20 single arm bench press with dumbbell
2-3x15-20 reverse hyper
2-3x 20 alt leg v.ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed

Warm Up (15min)
2 rounds
2 min cardio
10 step back lunges + 10 glute bridges
10-15 goblet squats
10+10 plate press
:20-30 knee tuck hold
then some squat mobility and start workout sets

Strenght (25-30 min)
Back Squat 12-10-8 and last set 8-12 reps , building in weights.
rest 2-3 min bwn sets
Shoulder Press 3x8-12 reps
rest 2-3 min bwn sets

Wod
For 12 minutes (target is 3-4 rounds)
10+10 suitcase deadlifts
10+10 half kneeling press
16-24 alt leg v-ups

Käytä 15 min ja rakenna päivän maksimikuorma kelkan työntöön. Matka noin 8 m (yksi siivu matolla)

GO EVERY 7 MIN. x 4

A1. In 7 min time window, perform:

150 DU/300 SU
15 x devils press @22,5/15kg
20m OH Lunges @1 x 22,5/15kg DB
25 Weighted sit up @9/6 kg slamball

A2. In 7 min time window, perform:

20 x hang kb squat clean @ 1 x 24/16kg
24 x Push press @ 1 x 24/16kg KB
28 Pistol squats (SC: band/different one legged squat variations or single leg box squats)
32 Wallball 9/6kg

• Aim to get at least 90s. Rest between sets.

5 sets:
4 Shoulder Presses @90% of todays 4RM
- Rest as needed btw sets

Basic Endurance CrossFit 45 Minutes :

42/35 Calories Any Machine
5+5 WindMill
20 Banded Biceps Curls
0:30 Sorensen Hold
42/35 Calories Any Machine
3+3 TGU
1-3 Skin The Cat
1:00 Plank Hold