10.31.

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  • Post last modified:2025.10.30.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 7X
1 STRICT PRESS
2 PUSH PRESS
3 PUSH JERK

II. 10X90 SEC
A. 7 HANG POWER SNATCH
B. 7 HANG POWER CLEAN

WEIGHTLIFTING

I. 3X10
ABWHEEL
SPRINTER SIT UP

II. 14X90 SEC
7X2 ZERCHER SQUAT
7X3 BANDED DEADLIFT

III. IN 22′
10-8-6-4-2-2-2…
POWER SNATCH
SNATCH
POWER CLEAN & PUSH JERK
CLEAN & JERK

IV. EMOTMx10
ODD: 5 SNATCH HIGH PULL
EVEN: 3 KB DL JUMP + 1 BOX JUMP

LIGHT CROSSFIT

I. 10X10 RUSSIAN SWING

II. 8X1’/1′
‘LADDER’

KB CLEAN
KB GOBLET SQUAT
KB PUSH PRESS
KB HIGH PULL

CROSSFIT

I. 2×20
WALL PRESS
TRX H2H
RING SUPPORT FOR SEC.

II.IN 15′
10-8-6-4-2-1-1-1…
BACK SQUAT
HANDSTAND PUSH UP

III.
30X1′
3-6-9…
PULL UP
PUSH UP
DIN. LUNGE