"Chadwick Boseman"
King T'Challa Tribute Workout

For time
43 Power cleans
43 Barbell hop overs
43 Shoulder to overhead
43 Barbell hop overs
43 Back squats
43 Barbell hop overs

RX: 61/38,5kg
RX+: 70/47,5kg

Clean High Pull + High Hang Squat Clean

7 x (1+2) @ 45 - 55 %

SO 1:30

Use 20 min to find clean 1rm

EMOM x8

1) row 18/14cal
2) 10 kb reverse lunge

For Time (with a Partner)

7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)

Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH

Each athlete will perform 1 round before switching.

Time Cap 36 min.

Light approx 30min run around hietsu

squat clean + 2 split jerks @60%
-deload week so no more than 60%

15min alkavalla minuutilla

1. Käsilläseisontapunnerrus 30-40% max toistoista
2. Leuanveto tiukkana, katkeamaton sarja
3. Varpaat tankoon, katkeamaton sarja

3-4 rounds for quality

8+8 front rack walking lunge (KB or barbell)
10 DB bench press
12+12 russian twist
3 wall climb

-rest as needed between rounds

EMOM 16

1) 10 Ring row (Light)
2) 20s L-sit hold
3) 8 Hspu (Light)
4) REST