11.28.

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  • Post last modified:2025.11.28.
  • Post category:program

LIGHT WEIGHTLIFTING

I.
5X3 MUSCLE SNATCH
5X3 MUSCLE CLEAN

II. EMOTMX16
1.: 3 CLEAN HIGH PULL
2.: 3 POWER CLEAN+PUSH JERK
3.: 3 SNATCH BALANCE
4.: 3 OHS

WEIGHTLIFTING

I. 8X8
BALL RUSSIAN TWIST
RING K2H

II. CLEAN WAVE IN 15′
3-2-1
3-2-1
3-2-1…

III. TNG HANG POWER SNATCH IN 15′
15-12-9-7-5-3-1-1-1…

IV. AMRAP 7′
3 SPLIT JERK
12 BAR JUMP

LIGHT CROSSFIT

I. 10X3-3 SUMO DL HIGH PULL-RING ROW
II. 8X2′
300/250 M BIKE (JUST LEG)
4 BURPEE
8 DDB HANG POWER CLEAN+ PUSH PRESS

CROSSFIT

I. 21-15-9
TRX HIP SWING
HOLLOW ROCK

II. AMRAP 30′
21/18 CAL BIKE
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK
(CLIMBING)

III. AMRAP 10′
3 RING DIP
10 SEC RING SUPPORT
20M WALKING LUNGE