For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

For total time:

50/35 Calories Row

then..

3 Rounds of:
8 Power Cleans
8 Front Squats
8 Shoulder to Overhead

then..

50/35 Calories Row

then..

2 Rounds of:
8 Power Cleans
8 Front Squats
8 Shoulder to Overhead

then..

50/35 Calories Row

then..

1 Round of:
8 Power Cleans
8 Front Squats
8 Shoulder to Overhead

Weights in different classes:

M/W 35-39: 65/42,5kg
M/W 40-44: 60/40kg
M/W 45-49: 55/37,5kg
M/W 50-54: 50/35kg
M/W 55-59: 45/32,5kg
M/W 60+: 35/25kg

For total load:

1-rep-max Front Squat
1-rep-max Shoulder to Overhead
1-rep-max Deadlift

Urheilijalla on 3 toistoa aikaa löytää kunkin liikkeen maksimipaino. Suoritukset (1 toisto kerrallaan) 2:00 minuutin välein.

min 00-02: 1 Front Squat attempt
min 02-04: 1 Front Squat attempt
min 04-06: 1 Front Squat attempt
min 06-08: 1 Shoulder to Overhead attempt
min 08-10: 1 Shoulder to Overhead attempt
min 10-12: 1 Shoulder to Overhead attempt
min 12-14: 1 Deadlift attempt
min 14-16: 1 Deadlift attempt
min 16-18: 1 Deadlift attempt

FOR TOTAL REPS:

AMRAP 6 minutes:

3 Power Snatch
15 Wall Balls 9/6kg

Rest 2 minutes before..

AMRAP 6 minutes:

15 Box Jump Overs 60/50cm
12 Toes to Bar
9 HSPU

Rest 2 minutes before..

AMRAP 6 minutes:

30m DB Front Rack Lunges
20 DB Devils Press (Tiebreaker)
10 Bar Muscle Ups

Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

M/N 35-39: Snatch 55/37,5kg, DBs 22,5/15kg
M/N 40-44: Snatch 50/35kg, DBs 22,5/15kg
M/N 45-49: Snatch 45/32,5kg, DBs 17,5/12,5kg
M/N 50-54: Snatch 40/30kg, DBs 17,5/12,5kg
M/N 55-59: Snatch 35/25kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up
M/N 60+: Snatch 30/20kg, DBs 15/10kg, HSPU +1 AbMat, Chest to Bar Pull Up

For total time:

30 Over Unders 60/50cm

into..

30-20-10 reps of:
Overhead Squats
Chest to Bar Pull Ups

into..

30 Bar Facing Burpees

TIMECAP: 20 min

Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

M/N 35-39: 50/35kg
M/N 40-44: 45/32,5kg
M/N 45-49: 40/30kg
M/N 50-54: 35/25kg
M/N 55-59: 30/20kg, Chin Over Bar Pull Ups
M/N 60+: 25/15kg, Chin Over Bar Pull Ups