Article of: Crossfit Tzafon

TECHNIQUERack Delivery2 x 5 (Empty Bar) Tall Squat/Power Clean3 x 3 (Light/Moderate) 3-Position Clean(Mid-thigh, Below Knee, Floor)6 x (1+1+1)Increase weight

SKILLBeginnerHSPU Progression IntermediateAccumulate 15-20 HSPU Advanced4 x 1:30 AMRAP10 Strict Press @ 60%Max HSPU/sHSPU– Rest 1:30 b/t setsAim for at

STRENGTHFront Squat5 x 3 @ 80% METCONE3MOM x 4200m Run10/12/14 Box Jump Overs10/12/14 Burpees Stick with the same rep scheme

TECHNIQUESnatch Contact Drill(3 Snatch Pull + 1 Snatch)3 Sets, Empty Bar Dip Squat/Power Snatch1 x 4 (Light) Slow Pull Squat/Power

METCON10 Rounds1:30 ON/:30 OFF15 Air Squats10 Push-ups5 G2OH (42.5/30)Try to complete more than 1 round every interval EMOM x 201:

STRENGTHBack Rack Reverse LungesFront Leg Elevated On 20kg PlateStart with both legs on plate, then one leg lunges back Alternating5

STRENGTHSnatch Grip Push Press + Snatch Balance3 x (2+1) @ 70% (Light-Moderate)2 x (2+1) @ 75% (Moderate) Percentage based off

STRENGTHBack Squat3 x 5 @ 75%2 x 3 @ 85% METCONEMOM x 121: 11/7 Cal Bike or 12/9 Cal Row2:

TECHNIQUESnatch Contact Drill(2 High Hang Snatch Pull + 1 High Hang Power Snatch)3 Sets, Empty Bar Dip Squat/Power Snatch1 x

STRENGTHFront Squat2 x 3 @ 75%2 x 1 @ 85% METCONE2MOM x 6200m Run20/40/60 DU SCALED200m Run40/60/80 Single Unders ACCESSORES2