CrossFit Teens

A: 4 Rounds

3 BTN Split Jerk (5 sec pause in catch)
5.4.4.3 Clean Grip Deadlift @ 3030 tempo

B: 12:00 AMRAP

12 T2B
6/6 Dual Dumbbell RFESS 22.5/15kg

*RFESS standard
Foot to bench, knee down to touch Abmat.
Dumbbells on shoulders or front rack.

CrossFit

A: Gymnastics Push: Pick a weakness and perform 10:00 EMOM aiming for consistent UB reps

1. Ring Dips
2. HSPU
3. Push ups

B: 20:00 AMRAP

4 Burpees Over Box 24/20″
6 Push Press 50/35kg
8 KB Swings 24/16kg

RX+
4 Burpees Over Box 32/24″
6 Push Press 60/42.5kg
8 KB Swings 32/24kg

Olympic Lifting

A: High-Hang Clean

1 x 1 then 1 x 2 drop sets every 3:00
Target: 2.5-5kg increase

B: Front Squat

4 x 2
*Target: 2.5-5kg increase each week

C: BTN Snatch Grip Push Press

4 x 4
*Target: 2.5-5kg increase each week

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