CrossFit

A: 4 Rounds

3.3.3 Paused Bench Press
*2 Seconds pause 1″ off the chest
*2.5-5kg increase

6-8 Supine Pull-up @ 32X2 tempo

B: For time (10:00 Cap)

21 Squat Snatches 35/25kg
42 Push-ups
15 Squat Snatches 35/25kg
30 Push-ups
9 Squat Snatches 35/25kg
18 Push-ups

C1: 3 Rounds

10 Hammer Curls @ 2020 tempo
10 Dumbbell Skull Crushers @ 2020 tempo
Rest 60 seconds

Olympic Lifting

A: High Hang Snatch + OH Squat

4 x 1+3; Every 2:30

*Week 1: Work at 60% of your 1RM Snatch
*Target: Increase by 2.5-5kg per week

B: Back Squat

4 x 10; Every 3:00

*Week 1: Work at 65% of your 1RM Back Squat
*Target: 2.5-10kg increase per week

C: Sots Press

4 x 3; Every 3:00

*3 second pause overhead each rep
*Week 1: Work at 60% of your 1RM Deadlift
*Target: 2.5-5kg increase per week

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