MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (165lb / 75kg)
• Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (110lb / 50kg)
• Jerk (110lb / 50kg)

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (135lb / 62kg)
• Jerk (135lb / 62kg)

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (75lb / 35kg)
• Jerk (75lb / 35kg)

Alternating Shoulder Press w/ Dumbbells.

4 x 10 Change to Overhead Position, each set as heavy as possible

Go Every 2:30

Deadlift

5-5-5 TnG
1-1-1 ( RIR 2-3 )

2 rounds for time of:
50 x American Swing @ 24/16kg
15 x Thruster @ 50/35kg
Rest 3 mins between rounds.

Record time, loads and other details.

Bench press 5-5-5-5-5, for load.

5 Rounds to establish 1RM deadlift.

1 round, every 3:00 with 1:00 rest between:
20 DB. snatch, alt. arms. 25/15kg
30 Air squats
1 Deadlift

*Only one attempt at deadlift each round.

Metcon (reps)

AMRAP in 12 minutes of:

3 Squat cleans 80/50kg
6 Lateral bar over burpees
24 Double unders

Accessory:

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

Warm up / Quality for 15 minutes.

7 + 7 One arm DB floor press
10 Ring Row
6 Burpee box step overs

Rest as needed btw. movements.

Lämmittävä harjoite päivän lattiapenkkiä varten. Yhdellä kädellä tehtävissä punnerruksissa voit korottaa kuormaa kierrosten edetessä. Rengassouduissa tärkeää halita lapa, tee liike rauhassa ja huolella.

4 x 4 push press

• leave two reps in the tank
• rest 3 min btw sets

For Quality;
(Jerk behind the neck + Jerk) x5