Kisat!

For time (6min cap)
21-15-9
MBC (9kg)
Pull ups

dead lift 3*3 (from 5 plate)

• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
GHD Sit Ups 10-15 reps

As many repeats ass possible

5x3 Lattiapunnerrus

Etabler et clean&Jerk hvert 30 sekund på sekunder i 10 min.
Vægt er score

FOR TIME:

FOR THE SHOULDER 2 OVER HEAD, USE A SINGLE 30KG DUMBELL AND ALTERNATE HAND EACH 5 REPS

SCALE AS NEEDED AND NOTE IN COMMENTS

• 50 CAL ROW
• 50 PULLUPS
• 50 GHD SITUPS
• 50 BURPEE BOX JUMP OVERS 24"
• 50 SHOULDER 2 OVERHEAD
• 50 BURBEE BOX JUMP OVERS 24"
• 50 GHD SITUPS
• 50 PULLUPS
• 50 CAL ROW

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

21-15-9
Wb 13 kg
Kbs 24 kg