Push press, 3 x 6, AHAP

3 rounds
20-30 sec handstand hold
20-30 sec of superman hold
5 strict pull up
15 ring row
rest 1-2 min bwn rounds

Strength accessory 4 rds:

D-ball ground to shoulder 4 reps( 2/2)

Seated DB strict press 8 reps ( pieni pause yläasennossa)

Chin over the bar hold 20-30 sec

rest 30-45 sec

WORKOUT 20.4
WORKOUT VARIATIONS
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
NOTES
TIEBREAK Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb.

Hang Power Snatch + OHS + Snatch Balance

Lower back mobility

Amrap 12

Front squat 60/40 k*g
1-2-3-4-5-6-7-8-9...
*TTB
2-4-6-8-10-12-14....

3 sets for quality
Single leg DL with barbell 8/8 reps
Double DB bicep curls 10 reps

Back squat 1 x 20

Accumulate:

6-8 rope climbs
16 D-ball ground to shoulder alternating sides
100/80 cal row

L2: Legless climb

-tää pitää jakaa vähintään kolmeen kierrokseen ja tehdään laadulla.