3x5-6 (1.1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Box squat 3x3

You go, I count!

1 tekee, toinen laskee toistot ja ottaa ajan ylös!
Sitten vaihdetaan tekijää:

(M) 27-21-15-9
(F) 21-15-12-9

DU
ROW

TC 6min!

Scaled: SU 100 / 80 / 60 / 30

Deadlift 4 x 6

• every rep from dead stop

20 minuuttia aikaa seuraavaan:

3 kierrosta:
15 wall balls 20/14, 12 box jumps, 9 DL 100/70,

Rest 2 min.

Sitten, yritä löytää maksimipaino seuraavassa kompleksissa:

1 cluster + 2 thrusters. Voit yrittää niin kauan kunnes epäonnistut tai 20 min raja tulee vastaan.

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%

Every minute, on the minute: Clean & Jerk

RX

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Snatch 43/30 kg
Time cap: 12 minutes

———————————

SCALED

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

Snatch 30/20kg, may step over bar on the burpees
Time cap: 12 minutes

5x10 @65-70%

Find 3RM in 15min!

then 3 x 3 @ 90%