6 x 56%
2 x 5 x 60%
4 x 64%

% of 1RM Back Squat

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

SUBMIT SCORES ▸

Power snatch+hang power snatch+OHS

Find best possible weight for this complex. Quality first!

EMOM 9

0 - 3 min 1 Power Snatch + 1 Hang Power Snatch
3 - 6 min 2 + 2
6 - 9 min 3 + 3

@ ~60% Power Snatch

”Chelsea”

EMOM for 30 minutes:
5 pull-ups
10 push ups
15 air squats

Scaled 1
4 pull ups
8 push up
12 air squat

Scaled 2
3 pull up
6 push up
9 air squat

pull up scaling:
jumping pull up

push up scaling:
against box

If you don´t get all the reps done within a minute, the workout is over.

3 x 70%
3 x 80%
3+ x 90%

1) 10 Alt. Pistol

2) 30 DU

Work on your squat technique and mobility

http://breakingmuscle.com/mobility-recovery/squat-therapy-4-drills-that-will-improve-your-squat

For 15 minutes:

• clean singles up to a heavy single

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups