CrossFit

A1: 10:00 AMRAP (Round for Round)

10 Cal Row
10 Thrusters 43/30kg

Rest 2:00; Then complete A2

A2: TNG Cluster

10:00 Max attempt of 2RM TNG Cluster
(1 bar between 2)

Olympic Lifting

A: Snatch + Overhead Squat

4 x 1+1; Every 2:30

*Reset grip as needed
*Increase 2.5-5kg per week

B: Sumo Deadlift

1 x 3; Then 2 x 5 drop sets; Every 3:00

*Drop 20-30kg for drop sets
*Increase 2.5-5kg per week

C: Press Circuit

3 Rounds
8 Seated Barbell Strict Press
10 Plyo Push-ups
Rest 1:30

Week 1: Barbell Press at 20-30% of your 1RM Clean & Jerk using a controlled decent
Use plates to increase plyo push-up difficulty if needed

CrossFit Teens

A1: Team WOD

10:00 AMRAP (Round for Round)

8 Cal Row
10 Thrusters 43/30kg

Rest 2:00; Then complete A2

A2: TNG Cluster

10:00 Max attempt of 2RM TNG Cluster
(1 bar between 2)

B: Overhead Barbell Walking Lunge

3 Rounds 20 UB Steps; Rest 2:00

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