40 Min EMOM
1. 45 sec Row (moderate to easy pace)
2. 45 sec of Burpees ( moderate pace find a number that's easy to hit)
3. 10 DB/ KB snatches 16/12kg
4. 5-8 strict chin ups or 10 Ring rows

3 Hang Power Clean + 3 Push Jerk

@ 65% of TM Power Clean

four sets of ten reps

3x2
3x1
*Full squat snatch from the floor.
*Can go up to heavy but no fails nor max out attempts.

3 rounds of
400m run
21 kb swing 24/16kg
12 t2b

time cap 12min

Deadlift 3 x 5 @ 65/75/85 %

Deadlift
Omasta 1RM lasketaan 90%, siitä työprossat.
Jos et tiedä 1RM, no worries.

3 km Row
300 DU's or 500 singles
3km Run (to the observation tower)

Time Cap 45 Mins

Option to Run first if it's a big class.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Tehdään ensimmäisellä minuutilla yksi yleisliike, toisella minuutilla kaksi, kolmannella kolme.....

“The Bear Complex”

5 sets of 7 reps each:

Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press
Rest as needed between rounds.