AHAP (As Heavy As Possible)
Shoulder Press 4-4-4-4-4-4
Pull Ups 3-3-3-3-3-3
CrossFit Lite:
Focus
SDHP
Box Jumps
AFAP (As Fast As Possible)
21-15-9 reps of
Sumo Deadlift High Pull
Box Jumps
Burpees
Oly Amstel:
Clean and jerk
3 x 70%
3 x 75%
3 x 80%
3 x 77%
2 x 82%
3 x 1 @ 87%
2) Overhead squat
5 x 2 @ 87% of snatch
