Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.

Then,

For time

2k Row

Squat Challenge = 35lbs
Time Row = 9:20

6 rounds, every 1:15:
- 2 pause front squats & 2 front squats @60-65%

12min aikaa etsiä 3RM hang clean.

Aloituspaino 50/35kg, jokaisen onnistuneen kolmen noston sarjan jälkeen korotukset 5/2,5kg.

odd pull-ups 3-10 reps
even strict hspu 3-8 reps

Total 75min
A. WU 700m row, 20 KB snatch 10kg, 5+5 push ups, mobility
B. Strength
1. Shoulder press 3 max
2. Regular dips 4x6
3. Ylätalja 4x12x40kg
4. Narrow bench press 4x12
5. Kahvakuulapunnerrus 4x12x6kg
6. Hauiskääntö käsipainolla 2x12x8kg 1x12x6kg

Total 100min
A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
mobility
B. Strength weighted chin-up 4x3-4
C. Skillwork: KPU practice for 20min

D. Metcon
"Run, jump, squat"
3 rounds for time:
400m run
15 box over jumps 20"
10 front squat 60% 1RM = 37.5kg
Result: 12.00, 179/191
Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

"07102014"
4 sets: in 2 min complete AMRAP of:
350m row, ME DU
Rest 2 minutes between sets
Your score is the least amount of DU's achieved
Result: 35, 169/188
Rounds: 35, 38, 41, 37
171/185, 172/188, 174/188, 172/187
Soudut 1.24, 2.00/500m

E. Post WO 1000m row, mobility 10min

Total 110min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wallball, mobility
B. Olympics
1. Työntö nousu max
Tauko
2. Tempaus nousu aloituspainoon saakka
3. Tempausveto vain olkapäät
70%3, 80%3, 90%3, 100%3 30kg, 32.5kg, 37.5kg, 40kg
C. Post WO 3 rounds: 20 leg raises, 15 back extensions

Total 60min
A. WU 3 rounds: 50 DU, 300m run, mobility
2+2 TGU 12kg
B. Skillwork
KPU practice for 25min
T2B practice for 15min

4x8, dippien jälkeen