07.10.

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  • Post last modified:2026.07.05.
  • Post category:program

WEIGHTLIFTING

I. 5 RFT
10 TRX H2H
15 SEC RING SUPPORT
10-10 DB EXT. ROT.

II. EMOMX21
1.: 3 HANG POWER CLEAN
2.: 3 FRONT SQUAT
3.: 3 PUSH JERK (BEHIND THE NECK)
(CLIMBING)

III. AMRAP 15′
5 BROAD JUMP
5 POWER SNATCH
5-5 SIDE SQUAT

CROSSFIT

I. 21-15-9
TRX DELT. FLY
KETTLEBELL GLORIA
ARCH HOLD (SEC.)

II. 10X2′
5 PUSH PRESS
5 WEIGHTED PULL-UP

III. 12 RFT
8 T2B
8 BOX JUMP
16 RUSSIAN SWING (24/16KG)