5 x 5

WORKOUT 18.3

2 rounds for time of:

100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

OHS 4 x 8 (light weight)

Spit jerk from the rack 8 x 2

3 x 10m

Tankojumppa

Deadlift 8 x 3 (75 % -->)

Try rest only 120 sec between lifts. You can use trap bar.

Back squats (rx 50 kg/35 kg)

Muscle snatch + OHS (30 % -->) x 5
Hang snatch + snatch (50 % -->) x 5

Time cap 15 minute

For time:
Rope climb x 1
Dumbbell thrusters (20 kg/ 15 kg) x 21
Ring rows x 21
Dumbbell thrusters (20 kg/ 15 kg) x 15
Ring rows x 15
Dumbbell thrusters (20 kg/ 15 kg) x 9
Ring rows x 9
Rope climb x 1

Time cap 15 minute