05.04.

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  • Post last modified:2026.05.04.
  • Post category:program

WEIGHTLIFTING

I. 3X30/15
PALOFF PRESS
OVERHEAD HK
GOOD MORNING

II.10X1
A. 1. POS P. SNATCH
B. 2. POS P. SNATCH
C. 3. POS P. SNATCH

III. 40X30 SEC
1 POWER CLEAN+ 1 SPLIT JERK

IV. 6X2 BACK SQUAT

LIGHT CROSSFIT

I. AMRAP 10′
3 PULL UP
6 PUSH UP
9 AIR SQUAT
12 K2H

II. 3X5′
1K/900M BIKE
10 DKB DEADLIFT/CLEAN/SNATCH

CROSSFIT

I. 3X15
HOLLOW ROCK
PUSH UP TO BACK BRIDGE

II. 7X2′
2 PUSH PRESS
2 THRUSTER

III. 30-20-10
BOX STEP UP OVER WITH DB
DB CL&J EACH SIDE
RING SUPPORT

IV. 5X10 SNATCH BALANCE