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Skill.

7 sets 1 push press + 1 split jerk.

Conditioning.

5rft
10 push press 42.5/30kg
5 muscle up
25 double unders

Skill.

15min build to heavy 3 rep hang power clean.

Conditioning.

8min amrap
5-10-15-20-25-30 wall ball 10’/9′ 9/6kg

After each set complete 5 hang power cleans 75/50kg

Strength.

15min build to heavy 5 rep back squat.

3 x max effort strict pull up or strict chest to bar.

Conditioning.

3rft
400m run
12 deadlift @ bodyweight
21 box jump 24/20

Strength.

12min build to a heavy 2 rep front squat.

Conditionng.

CrossFit ‘Hope’ workout.

3rds 60sec at each station.
Burpee
Power snatch 35kg
Box jump 24″
Thruster 35kg
Chest to bar

60sec rest after each rd.

CrossFit Open Workout 15.4

Spend 15min catching up on any strength/skill you have missed this week.

Conditioning.

5 x on every 3min complete

200m run
21 russian swings 24/16kg
12 pull up

Strength.

Floor press 5,5,5,5,5rm

Conditioning.

10min amrap

5 wall walks
10 burpee box jump 24/20
40 double unders

Skill.

15min build to a heavy 2 rep hi hang snatch

Conditioning.

10-8-6-4-2 hang power snatch 50/35kg

4-8-12-16-20 toes to bar

Strength.

Back squat 3 x 5 add 2.5-5kg from last wk.

Conditioning.

400m run
20 pull up
20 front squat 70/45kg
400m run
15 pull up
15 power clean 70/45kg
400m run
10 pull up
10 clean 70/45kg

Conditioning.

18mn amrap

400m run
10 kettlebell burpee box step overs 24/16kg 20″
15 deadlift 90/62.5kg
20 pull up