4 x 10

Maastaveto 10x2 nousevilla

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb

3 x 2+2 x 40kg

Add weight between sets.

3:00 row
+
2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

A) Pendlay row

12-10-10-8
- Build up, each set as heavy as possible.
- Rest 2:00

B) In teams of 2
10 rounds not for time (5 each)

5 chin-ups
10 dumbbell bench press
15 anchored sit-ups

C) 2-3 sets
10/10 seated external rotation
10 banded pull apart

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Bench press 10x1 maksimi

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 75-80%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+1+1 @ 70%+1RM CnJ, Go every 1:30