3 x 1 Clean DL + 1 Clean + 1 Front squat + 1 Split jerk, AHAP

Find back squat 1rm
Käytä varmistajaa/varmistajia. Löydä sisäinen eläimesi ja murskaa ennätykset! Muista kuitenkin tekniikka.

Warm ups sets
1 x 5 reps (30-50 %) - rest 1-2 min
1 x 5 reps (50-60 %) - rest 1-2 min
1 x 3 reps (60-70 %) - rest 2-3 min
1 x 1-2 reps (75-85 %) - rest 2-3 min
1 x 1 reps (90-95 %) - rest 3-5 min
1 x 1 reps (100+ % PR) - rest 3-5 min

Working in Pairs; (Ygig but you can only work whilst partner holds)
For Time;
100 Cal Row (partner must hang on pull up bar)
100 T2B (15/10kg plate overhead hold
100 KBS24/16Kg (Plank Hold)
100 Burpees (Ygig) one can rest here

25 Min Time Cap

Tabata #1

Thruster
Bar over burpee (lateral)

rest 1 min

Tabata #2

Sumo DL high pull
Bar over burpee (lateral)

40/30kg barbell

-Score is all the reps together

Single Arm Press

3×10 reps
add weight in every set

Single Arm High Pull

3×10 reps
add weight in every set

9 min AMRAP:
21 burpees
15 pull up
9 DB/KB thrusters

L1: kipping pull-up / DB 15 /10kgs, KB 20/16kgs
L2: C2B / DB 22,5/15kgs, KB 24/20kgs

*Goal 3 rounds

3 Mins on : 2 Mins Off (6 intervals total 30mins)

A.
15 Power Clean 50/35kg
10 t2b
Max Burpees

B.
20/15 Cal Row
15 KBS 24/16kg
Max Wall Balls 9/6kg

Post total reps of A + B. Max Burpees + wall balls and breakdown in comments.

Amrap 8

12 Box jumps
6 Strict HSPU

Scaling options for strict HSPU
-Strict pike push up on the box
-push up

4 attempts at a max L-sit hold for time

Post to total as a result

21-15-9
Deadlift
Box jumps
5 push ups EMOM women
10 push ups EMOM men

To pick weight, the set of 21 should be VERY difficult but close to unbroken.