5min max toistot askelkyykkykävely käsipainojen 15/10kg kanssa

200 DU for time

TC 4 min

3 x 20 sec good morning hold, you choose the weight

• 10 power clean
• 10 shoulder to overhead
• 10 back squat
• 10 front squat
• 10 deadlift

Start light and try to find the heaviest weight you can complete the complex unbroken. Rest as needed between complexes. Do three to four complexes.

For time:

15-12-9-6-3

Power clean 62,5kg/45 kg
Pull ups
Front squat 62,5kg/ 45 kg
Pull ups

FOR TIME (25MIN TIME CAP)

RX

10 Squat Snatch 50kg/35kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
8 Squat Snatch 60kg/40kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
6 Squat Snatch 70kg/45kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
4 Squat Snatch 80kg/50kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)
2 Squat Snatch 90kg/55kg
2 rounds:
5 C2B
5 HSPU
10 PISTOLS (alternating legs)

SCALED

10 Squat C&J 50kg/35kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
8 Squat C&J 60kg/40kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
6 Squat C&J 70kg/45kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
4 Squat C&J 80kg/50kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT
2 Squat C&J 90kg/55kg
2 rounds:
5 PULL-UP
10 HAND RELEASE PUSH-UP
15 AIR SQUAT

https://vimeo.com/195422343

3 x 10 2/3 tempo back squat, 60 % of 1 RM ( slow down, do not extend the knees fully at any rep)

5 rounds for quality:

• 5 skin the cats
• 5 strict wide grip pull-ups
• 15 squats (narrow stance, try to do them feet together if possible)

4 rounds for quality:
* 15 back extensions
* 10 hip thrusts
* 5 muscle snatches

1 min on
1 min off

(Try to keep the same pace or start slowly and increase tempo towards the end.)

Record how many meters you rowed.