Bootcamp

Strength: TTB technique practice

Conditioning: with a partner (25'TC)
100 plate overhead lunges
100 TTB
100 WBS

CrossFit

Skill/Strength: power snatch
ramp up to 3RM

Conditioning: 3RFT (18'TC)
400m run
16 hang power snatch
3 rope climb

Light: 15/30kg
RX: 20/35kg
Adv: 30/50kg

by Michal

Strength

EMOM 8’
20 second hanging Lsit

4x10 Deadlift
4x8 Ring dips/ring pushups (3seconds down, 3second pause)

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