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Die Blumen werden gegossen!
Warm-up: Joint Mobility/Dynamic
1. 8 Minute EMOM
Every minute on the minute perform 1 x snatch + 2 x OverHead Squat
*Snatches may be Full, Power or Split
*You may build in your efforts
2. Squats E2MOM
Choose one of the two following set/rep schemes
3×5 or 3×3
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 82.5% of your working 1rm in weight
For 15 Minutes perform the following
20/15 Cal Row
12 DB Thrusters 16/12Kg
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
Complete the Days Posted CrossFit KettleBell Training Click Here