CrossFit

Skill/Strength:
5x3 OHS
5x3 full snatch

Conditioning: 12' EMOM
1) 5 power snatch
2) 10 OH lunges
3) 12 burpees

Light: 15/35kg
RX: 30/45kg
Adv: 40/60kg - 15 burpees

by Michal

Bootcamp

Strength: 3 rounds of:
10 (weighted) push-up
10 horizontal ring rows
10 double KB squat

Conditioning: 12' AMRAP
15 half burpees (down and up)
15 KBS 16/24kg (Adv 24/32kg)
200m run

Strength

3x3 hang squat cleans

5x2 Front squat (3seconds down, 3second pause)
5x40 seconds Back extension hold
5x8 Seated KB or DB press

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