CrossFit

A: Partner WOD (30:00 Cap)

60 T2B
*Partner holds plank on elbows
60 Power Snatch 60/42.5kg

45 T2B
*Partner holds plank on elbows
45 Power Snatch 60/42.5kg

30 T2B
*Partner holds plank on elbows
30 Power Snatch 60/42.5kg

Olympic Lifting

A: Power clean + push press

5 x 1+3; Every 2:30

Week 1: Work at 65% of your 1RM Clean and Jerk
Target: 2.5-5kg increase per week

B: Front Squat

1 x 1; Rest 3:00
Then decrease by 20kg for 2 x 2; Rest 3:00

Week 1: Work at 90% of your 1RM Front Squat for 1 x 3
Target: 2.5-5kg increase per week

C: Close Grip Bench Press

5 x 5; Every 3:00

Week 1: Work at 60% of your 1RM Bench Press
Target: 2.5-5kg increase per week

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