In 15 minutes:

Bench press up tp heavy set of three (max two sets of heavy three)

Record any important details.

RX:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38 kg.
25 toes-to-bars
50 double-unders
13 squat cleans, 83/ 52kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/93 kg.

Stop at 20 minutes.

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SCALED:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 43/25 kg.
25 hanging knee-raises
50 single-unders
13 squat cleans, 52/34 kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 61/43 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 70/52 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 83/61 kg.

Stop at 20 minutes.

AHAP, but keep set weights as close as possible to each other, do NOT "work up" to a heavy 2RM!

4 x 5

AHAFA (As Heavy As Form Allows)

(~80% of 1RTM)

3min rest between sets

Snatch Technique

OHS 3x5

Maastaveto 5,5,3,3,1

nousevilla painoilla, tauot 2-3 min.

For 15 minutes

• power snatch doubles

ykkösmaksimi leuanvetoon