02.06.

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  • Post last modified:2026.02.04.
  • Post category:program

LIGHT WEIGHTLIFTING

I.IN 14′
1 POWER SNATCH
2 POWER CLEAN
3 OVERHEAD SQUAT

II. EMOMX21
1.: 3 BACK THRUSTER
2.: 8/6 CAL SKIERG
3.: 3 BOX JUMP 25 DU’S

WEIGHTLIFTING

I. 3X10
SITTING GOOD MORNING
GLORIA
TRX H2H

II.0-8′
1 HIGH HANG CLEAN
1 SPLIT JERK
8-16′
1 CLEAN HIGH PULL
1 POWER CLEAN

III. AMRAP 15′
3 TNG SNATCH
5 BALL BOX JUMP
5 MEDBALL HIGH PASS

IV. 5X2′
3 ZERCHER SQUAT

LIGHT CROSSFIT

I. 8X90 SEC
5 PUSH PRESS (CLIMBING)
7 SQUAT JUMP

II. EMOMX16
ODD: 20 RUSSIAN KB SWING
EVEN: 5 BURPEE + 5 PUSH UP

CROSSFIT

I. AMRAP 6′
12M TIGER WALK
12-12 SPRINTER SIT UP
24 SEC RING SUPPORT

II.
A. EMOMX8
8-1,7-2…1-8
PUSH JERK-PULL UP
B. IN 5′ GO TO DAILY MAX PUSH JERK FROM RACK

III. 8X3′
10 CAL ROW
3 CLUSTER
3 WALL CLIMBING