Split jerk from the rack

3 x 5

You choose the weight !

EMOM 3min
5 back squats 65 % RM 1

Rest 1 min

EMOM 3 min
4 back squats 70 %

Rest 1 minute

EMOM 3 min
3 back squats 75 %

Rest 1 minute

EMOM 3 min
2 back squats 80 %

Rest 1 minute

EMOM 3 min
1 back squat 85 %

REPEAT THE SAME FOR THE DEADLIFT!

Whole workout in 36 min!

The result is one number, the total sum of kgs you lifted during all the squats and deadlifts!

For time
10 Deadlifts 140/100kg
20 Handstand Pushups
30 Toes-to-bar
40 Wall Balls
50 DB/KB Snatches 20-25/12-16kg
40 Wall Balls
30 Toes-to-bar
20 Handstand Pushups
10 Deadlifts

One tabata, alternating Plank hold and V-ups. For quality.

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Handstand Pushups
12 Pullups
15 Box Jumps

Tabata routine for 8mins (20s. on 10s. off)
Burpees and squats.
Alternate movement on every work period.
For Reps

20min
2min soutu/pyörä
1 kierros Cindyä (5 leuanveto, 10 etunojapunnerrus, 15 ilmakyykky)

Jos GFY meni tunteisiin, tee tämä kevyenä palautteluna

Vauhtipunnerrus 5,3,3,2,2

Nousevat painot, alakvalla 2 min.

Heavy unbroken Thrusters

At
00:00 7 Thrusters
02:00 5 Thrusters
03:30 3 Thrusters
05:00 3 Thrusters
06:00 1 Thruster
07:00 1 Thruster
08:00 1 Thruster
09:00 3 Thrusters
10:30 3 Thrusters
12:00 5 Thrusters
14:00 7 Thrusters

In 2 minutes

21 Back Squat 60/42,5kg
Rest Remaining Time

In 2 minutes

15 Bar Facing Burpees
Rest Remaining Time

In 2 minutes

9 Power Clean 60/42,5kg
Rest Remaining Time

Two Rounds. Results is total working time