5x5 80-83%

More than last week

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

4 rounds, 60 second rest between rounds:

• 30 sec hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 sec oblique star plank (left)
• 30 sec oblique star plank (right)

6 x alkavalla 2 minuutilla

1 rinnalleveto + 2 thruster, rakenna maltilla

3x3
70-80-90% of 2 RM

Clean, must be squat clean
5x1

Go by feel, try to peak at 4th set and then decide how heavy to go on the last

5x3 Squat Clean
all sets at 70%

60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+

10min EMOM:

• 1 Split Jerk (increase weight every round up to a heavy single)

4 Rounds for quality

YGIG/movement

6-10 Ring dip
6-10 C2B
6-10 HSPU
6-10 T2B