Back Squat 1RM

"Crazy Grace"
For time:
60 C&J
Every time you break perform 8 bar facing burpees
*RX 61/43 kg
18 min cap

6x3 strict pull ups

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• BikeErg (cals)
• wall-ball 3m (N 6kg / M 9kg)
• SkiErg (cals)
• käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

EMOM x 6
5 TnG Power cleans

Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps

A.
OTM 20
1. 10 TTB
2. 30 DU
3. 10 WB
4. 10 DB Snatch
5. 20 Hollow rock

B.
210 Cal bike/row/assult bike (70cal each)
*complete 5 thrusters after every 10cal and switch

Rest day
60 min JH

10 half turkish getups L/R
15 close grip DB bench press @25's kg
20 alt DB cossack squats 25kg