For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

For time:
21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

5 rounds:

• Run 1 minute
• Squat 1 minute

Score is the amount of squats

Start with an empty barbell
EMOM:
1 snatch
Add weight (2,5kg) each round until failure. Go straight into:
EMOM:
1 clean
Add weight (5kg) each round until failure. Go straight into:
EMOM:
1 deadlift
Add weight (10 kg) each round until failure.

Score is total kg for max snatch + max clean + max deadlift.

10 min AMRAP

30 Raaka rinnalleveto 50kg/30kg

10 Leuanveto

30 Boxihyppy 60cm/50cm

10 Leuanveto

30 Tuplanaruhyppy

10 Leuanveto

A: Front Squat
4 x 10 @ 50% + 5kg

B: 2 rounds
20 Squat Clean Thrusters
17 Burpee Pull Ups

HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds

#Strength

3-RM test of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Kötélmászás
Bemelegítés: classic gimnasztika
+ core + 1' jumping jack 30" sit up 3x

1. kez mozdulatok - kar ersőítése (függésben)
2. Lábkulcs technikája - és gyakorlása könnyített helyzetben + húzással
3. alátámasztással mászás - ereszkedés
4. függések tartása
5. try to win MÁSZÁS ! haladók fejjel lefelé

WOD: szánhuzás, lábkulccsal húzodás, függeszkedés team of 3 or 2