Article of: Crossfit Tzafon

STRENGTH dual DB/KB hang squat clean 5-5-5-5 add weight every set, find your heaviest 5 reps of the the day.

Every 3 min x 4 sets: 10-12 seated barbel press from rack20-30 sec weighted plank hold add weight every set,

SKILL E.M.O.M x 12 MIN: min 1= 5-10 STRICT TTB/ knees to chest/ bent knee raisesmin 2= 5-8 jumping hips

TECHNIQUE Every 2.5 min x 5: 1 Snatch DL1 Hang squat snatch1 OHS add weight every set, up to @

METCON-FOR TIME (CAP= 40 MIN) 50 TTB400m run30 burpee over the bar20 front squat 50/35 kg REST 2 MIN 50

STRENGTH dual KB/DB hang power clean: 3-3-3-3-3 reps add weight every set, find your heaviest 3 reps of the day.

STREGTH barbell Bent over row 8-8-6-6-4-4 repstry adding weight every set, use full range of motion!*rest 1.5-2 min between sets

SKILL E.M.O.M 16(4 rounds): min 1= 15-25 sec hand stand hold against the wallmin 2= 3-5 STRICT HSPUmin 3= 5-8

TECHNIQUE E.3.M x 5: 2 squat clean2 power clean2 hang power clean (mid thigh)* all reps T&Gadd weight every set,

STRENGTH E.2.M x 6: 2 strict press3 push press* add weight every set, try working up to challenging weight for