After completing "Nicole":

In 10 minutes, find your overhead squat 1RM.

Lowlands Throwdown 2014 Qualifier Workout 2

6 minutes to find your max weight for the following bar complex:

1 Hang Clean
1 Front Squat
1 Shoulder to Overhead

On the min for 10 minutes:

2 Power Snatch (75 – 85 % power snatch)

Technique
- kipping HSPU ( max deficit for advance level )
- Weighted box/ring dip

Strength
- single leg work
- pulling variations( one arm ring row, paused ring row, legless rope climb

21-15-9 of:
95# Thrusters
Pullups

60m Sprint Intervals - on grass - rolling - 10x60m - 9.44, 8.83, 8.22, 8.03, 7.97, 8.00, 7.88, 7.91, 7.97, 7.79

Ring MU voima

3 x 3 lisäpaino rintatankoon

3 x 20+20 sec static holds on rings

1 Min 4+4 Clean and Press KB (35 lb)

15 min

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Spend 10min on ankle mobility, followed by 10min practise of proper landing of the foot when jumping. Take your shoes off to let your feet do the work!