Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Strength: Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5-5-5-5-5 add weight each set to failure
C) Hang Clean 5x3x80%
D) Clean 5x3x80%

Technique:

A+B Hang Clean practice
C+D: Tempo Front Squat (4-2-1) 3x3x95% Clean

MetCon:
10 min AMRAP Ladder of
Hang Clean 2-4-6…
Box Jumps 2-4-6…

A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm
B) 30/20 kg – 60/50 cm box jumps
C) 45/35 kg – 60/50 cm
D) 60/42.5 kg – 70/60 cm