Workout 16.4 & 17.4

Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
  

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

of your choice.

10-30min easy pace machine/ run (recovery pace)

1RM in 15 mins.

Progressions

1. Hollow body

1. Hollow body rock

Use the 60 seconds table:

• 3 x 10 s
• 5 x 10 s
• 3 x 25 s
• 4 x 25 s
• 4 x 35 s
• 5 x 35 s
• 4 x 45 s
• 4 x 60 s
• 5 x 60 s

Find the max height for the day

4x5 Back Squat
20 mins. Make each set heavy but keep good quality.

Raaka tempaus 5x3

samat painot

Snatch 5x3

Progressions:

1. Ring row / rows with rope
2. Negative pull-up
3. Chin-up (underhand grip)
4. Pull-up (overhand grip)
5. L-pull-up

No kipping. Use the 5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

If you have spare time between this and the metcon, do some static holds chin over the bar.