5 Rounds:
10 Chin-ups
:30 Rest
5 Shoulder Presses
1:30 Rest

• Start from 60% and build up adding weight after each set
• Barbell from rack

Strength

Jerk
Advanced: A: 3-5 sets of 1 step into jerk+jerk(empty bar)
B: 6 sets of 1 push press+1 split jerk
Novice: A: 3*5 push press
B: 5sets of 3 split jerk with pvc pipe/foot drills

Workout

In teams of 2-3
For time
20 lengths arm over arm sled pull (average bodyweight)
Every min on the min complete 5 HSPU

Close Grip Floor Press in Bridge
5 x 4 @ approx 75% of Monday 1RM Floor Press, every 60s-90s for speed.

A bit heavier than last week.

Warm Up

Bike 1000m
...then 2 rnds
10 + 10 Split Squat
10 V-Ups
10 SLDL / DB´s
10 Calf Rise
5+5 Lizard

For time :
Run 2 x 800m rest 3:00 btw. sets.
Run 2 x 400m rest 2:00 btw. sets
Run 2 x 200m rest 1:00 btw. sets

"Crazy Cindy "
Amrap 15 mins
5 C2b
10 kipping HSPU
15 wall ball

Beginner option :
5 pull up
10 push up
15 airsquat

GOAL : 10+ rounds

Sumo Deadlift against a band
Heavy 5 in 5 sets. Rest 2:00
- reset on each rep

5 Sets of Snatch
Set 1: 3 @70%
Set 2: 3 @72%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @80+%
- To be done as singles
- Rest 2-3min btw sets

Rive ja työntö

5 Kierrosta aikaa vastaan.

• 100 m sprint
• 25 Linkkaria
• 100 m sprint
• 25 istumaan nousua
• 100m sprint
• 25 Vatsa rutistusta

Merkkaa ylös aika.