For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

Level 1.
For time:
21-15-9 Thruster @42,5/30kg
Pull up

Level 2.
21-15-9 Thruster @35/25kg
15-12-9 pull up

Level 3.
21-15-9 Thruster @30/20kg
Jumping pull up

Rpe 4.5

TC 8min

Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

For Time:
30 Clean & Jerk
Rx 60/42,5

For time

30 Snatch 60/42,5 kg

Scaled

30 Hang snatch

TC 6 min

• the load should feel moderate, not maximal
• sprint -style workout
• load suggestion ~50% of 1rm
• power snatches recommended

AMRAP20
5 Pull-ups
10 Push-ups
15 Air squats

As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

20 squats
15 tuck jumps
10 press ups
5 burpees

10 minutes AMRAP

5 pull ups
10 burpees
20 press ups
30 squats
40 shoulder press (power bag)
50 sit ups
40 shoulder press
30 squats
20 press ups
10 burpees
5 pull ups

For time

7 squats
7 burpees
7 jumping jacks
7 press ups
7 sit ups
7 pull ups
7 box jumps

7 rounds for time

exercises are half body weight

12 deadlifts
9 power cleans
6 push jerks

five rounds for time