01.23.

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Post author:Ati
Post last modified:2026.01.21.
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WEIGHTLIFTING

I. 3X12
TRX ATOMIC PUSH UP
BAR HOLLOW ROCK
PLATE HIP EXT. (30 SEC.)

II.
5X2′
3 SNATCH @75%

5X2′
3 SPLIT JERK @75%

III.
AMRAP 15′
3 SQUAT BOX JUMP
3 POWER CLEAN
3 BOX DIP

LIGHT WEIGHTLIFTING

I. AMRAP 10′
‘LADDER’
T2B
SNATCH BALANCE
PUSH PRESS (BTN.)

II. EMOMX20
ODD: 7 HANG POWER SNATCH
EVEN: 7 HANG POWER CLEAN

CROSSFIT

I. EMOMX10
15 T2B + ABWHEEL

II. EMOMX10
3 DEF. HANDSTAND PUSH UP

III.FT.
ROW-DEADLIFT
500M-50
400M-40
300M-30
200M-20
100M-10

LIGHT CROSSFIT

I. 7X1′
7 KB AM. SWING
20 SEC SQUAT DOWN POS. HOLD

II. FT.
5-10-15-10-5
TRX ATOMIC
KB GOBLET SQUAT
2’REST
MAX METER ROW IN 5′

WEIGHTLIFTING

I. 3X12TRX ATOMIC PUSH UPBAR HOLLOW ROCKPLATE HIP EXT. (30 SEC.)

II. 5X2′ 3 SNATCH @75%

5X2′3 SPLIT JERK @75%

III. AMRAP 15′3 SQUAT BOX JUMP 3 POWER CLEAN 3 BOX DIP

LIGHT WEIGHTLIFTING

I. AMRAP 10′ ‘LADDER’T2B SNATCH BALANCEPUSH PRESS (BTN.)

II. EMOMX20ODD: 7 HANG POWER SNATCHEVEN: 7 HANG POWER CLEAN

CROSSFIT

I. EMOMX1015 T2B + ABWHEEL

II. EMOMX103 DEF. HANDSTAND PUSH UP

III.FT.ROW-DEADLIFT500M-50400M-40300M-30200M-20100M-10

LIGHT CROSSFIT

I. 7X1′7 KB AM. SWING20 SEC SQUAT DOWN POS. HOLD

II. FT.5-10-15-10-5TRX ATOMIC KB GOBLET SQUAT 2’REST MAX METER ROW IN 5′

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I. 3X12
TRX ATOMIC PUSH UP
BAR HOLLOW ROCK
PLATE HIP EXT. (30 SEC.)

II.
5X2′
3 SNATCH @75%

5X2′
3 SPLIT JERK @75%

III.
AMRAP 15′
3 SQUAT BOX JUMP
3 POWER CLEAN
3 BOX DIP

I. AMRAP 10′
‘LADDER’
T2B
SNATCH BALANCE
PUSH PRESS (BTN.)

II. EMOMX20
ODD: 7 HANG POWER SNATCH
EVEN: 7 HANG POWER CLEAN

I. EMOMX10
15 T2B + ABWHEEL

II. EMOMX10
3 DEF. HANDSTAND PUSH UP

III.FT.
ROW-DEADLIFT
500M-50
400M-40
300M-30
200M-20
100M-10

I. 7X1′
7 KB AM. SWING
20 SEC SQUAT DOWN POS. HOLD

II. FT.
5-10-15-10-5
TRX ATOMIC
KB GOBLET SQUAT
2’REST
MAX METER ROW IN 5′

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