Thruster
9-15-21-27
Toes-to-bar
27-21-15-9

time cap 12 min
male use 40kg bar
female use 30kg bar.

Scaled division:
Thruster
9-15-21-27
hanging leg raise
27-21-15-9

male: 30kg
female: 20kg

www.cfwinterwar.com

10 min keskivartaloa + 2min yleistä hyvää

3+3 puolikas turkkilainen nousu
20 venäläinen kierto
10 puolilinkkari

+2 min max yleisliikkeet

EMOM 3 x 5
1 pause front squat
2 normal front squats

-building up and all sets should be V2-V1

30 squat clean + jerk for time.

60/42,5kg

OHS 5-5-5-5, 75-80% snatch max, rest 3-4min

Tall clean

Build to max, then do

3x 3 reps @60-70% of what you got

https://www.catalystathletics.com/exercise/150/Tall-Clean/

Push Press

5-4-3-2-1-1, Build in weight each set.

Send Off 2:30

5 rounds for time of

9 ring push up
9 front squat 60/40 kg (bar from the floor)
9/7 cal row

TC 10 min

12 EMOM
1. 5 squat clean, tng
2. 3 push jerk, tng
50% C&J max

NOT for time:
10-1 KB swing 32/24
1-10 Strict T2B

NOT FOR TIME!