CrossFit / CrossFit Express

Strength
Find 2RM Hang Snatch
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Conditioning
For Time (TC: 11')
8 Rounds
Run 100m
8 Overhead Squats (first rep is a snatch)

Scaled: 20/35kg
Rx: 35/52kg

Extra
AMRAP 5 Minutes
Max Ring or Bar Muscle Ups

Scaled: burpee C2B

Bootcamp

Alternating EMOM 16'

Max KB Swings (Adv.Power Swings)
7 Burpees
Max KB Front rack lunges
7 Burpees

Double Tabata (8min)

Bicycle crunches
Plank
Sit-ups
Glute bridge hold
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Weightlifting
Clean + Jerk Week 3
-> focus on concentration and power
-> PR attempt

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