Joka alkava 3 min x 5

1. 3 min:
   7 power clean + push jerk, 30-40 kg
   7 bar over burpees

2. 3 min:
   6 power clean + push jerk 35-45 kg
   7 bar over burpees

3. 3 min:

4. power clean + push jerk 40-50kg
   7 bar over burpees

5. 3 min
   4 power clean + push jerk 45-55kg
   7 bar over burpees

6. 3min

3 power clean + push jerk 50-60kg
7 bar over burpees

Raakatempaus, 3 x 3, 75-80 %

Valakyykky 3 RM

if running, row, API and squat endurance tests are done:

5 Rounds For Time
400 meter Run
30 Box Jumps 61/51 cm
30 Wall Ball Shots 9/6 kg

Good Times for “Kelly”
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: 15-18 minutes

W: 4RFT
400 m row
30 box step-ups
15-20 air squats
10 wall pushups (scale up to box)

if testing running and squat endurance:
run 400 m, rest 5-10 min, then TBT squat.
if only one of those two left and API+row also done then do Kelly.

“Chelsea”

EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Niin kauan kuin menee emomina, jos loppuu ennen 30min niin sit se loppuu.

10 min amrap

Row 60 cal and then amrap the remainder of the time.

• 9 burbees
• 6 t2b
• 3 pullups

Your score is the amount of reps performed, not including the 60cal rowed

SCORES TO BEAT

Beginner athlete: 3 rounds
Average athlete: 4 rounds and 15reps
Advanced athlete: 5 rounds and 17reps
Elite athlete: 7 rounds and 13reps
Regional athlete: 8 rounds and 14reps

4 rounds:
8 dl
6-10 Strict pull-up
8 seated shoulder press

3 rounds:

1) max TTB (-1), not all out!
2) 10+10 kb/dB row
3) 10+10 alternating dB Bench press

Mark the weights of Bench presses.

if DL test done do:

RDL 5 RepMax

For time:

Buy in 100 Air Squats

50-40-30-20-10
- Box Jumps
- Wall Balls
- Kb Swings (24kg/16kg)

Wear a Weight Vest (20lb/14lb)