“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

Päivä 15

A.1) Muscle snatch + ohs
5×3+3

B.1) Power snatch + ohs
50%×3+3 60%×2+2 65%×2+2 70%×2+2×2

C.1) Clean
60%×2 70%×2 75%×2 80%×2 85%×2 90%×1 85%×2

D.1) Snatch high pull
80%×3 85%×2 80%×3×2

E.1) Back squat w/1.rep double bounce
60%×3 70%×3 80%×3 85%×2 80%×3

F.1) Press 5×3

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 24 MINUTES
5 Kipping Pull-Ups / Jumping Pull-Up / Ring Row
10 Push-Ups / Incline Push-Up
15 Air Squats
- P1 completes a full round while P2 rests.

Amrap 20 w/ partner

Buy in:
1500/1200m row
- rest 60s -

In remaining time AMRAP:
20 db snatch
20 burpee
20 single db thruster
20 sit up
- rest 60s after each round -

PERFORMANCE
10:00 Practice
Strict Chest to Ring Pull-Up with False Grip
*Focus on False Grip + Low Ring Pulls.

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FITNESS
10:00 Practice
Strict Wide Grip Pull-Up Practice
- Use partner or band or pauses in the top position during your practice.

front squat

5-5-5-10

(2-3reps in tank)

7x3 jerk (70-80% of 1rm jerk)

( push jerk or split jerk )

**Push press

8-8-8-8

(2-3reps in tank)**

Rive ja työntö

6 sets of
2 x clean + 1 x jerk