Front squat - 3x10 @ 65%

Russian twist 3 x 15

5x4 Back Squats, work up to a heavy

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

Scaled: (Ages 16-54)
- ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |20, 25, 29 kg.
- ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |29, 38, 47 kg

Workout Description & Scorecard

5 - 5 - 5 - 5

Technical max every set (1 rep reserve every set)

For 45min:

Start with 5min walk
then
3min Jog/Run "ON"
1min Walk "OFF"

HR @ 60-70%

4 kertaa Split jerk, 60-80% C&J max

2 - 2 - 2 - 2

Lepää 1-2 min.

As many hspu kipping in 5 Minutes

Be smart and hit low reps and try to get as many reps as possible.

Retest from 23rd of August

Focus on technique, do lot of sets.

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch