5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

For Time:

21-15-9: Thruster 42.5kg/30kg+ Pull ups
15-12-9: Thruster 52.5kg/35kg+ C2B
12-9-6: Thruster 62.5kg/ 42.5kg + Bar MU

25 Min time cap.

Scaling option;

21-15-9: Thruster 30/20kg + Jump pull up
15-12-9: Thruster 40/25kg+Pull up
12-9-6: Thruster 50/30kg + Chest to bar + dip or push up.

Scale as needed but make sure movements get harder as you work through!

Back squat
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Höntsää

Back squat up to a heavy single

• 5 x 3 @ same weight as on Dec. 3rd.

RX
6 min Amrap:
6 x KB Thruster (2 x 24/16kg)
9 x T2B

SCALED
6 min Amrap:
6 x Thruster (30/40kg)
9 x Leg Raises

https://vimeo.com/194023798

Hang snatch heavy single
-build up best possible weight in singles.

Max reps shoulder press, 60kg.
Max reps L-pull-up
Max reps shoulder press, 50kg.
Max reps strict pull-up
Max reps shoulder press, 40kg.
Max reps chest-to-bar pull-up
Max reps shoulder press, 30kg.
Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed.

EMOM 12
@ 74% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

otm 12:
snatch pull + snatch