Max Distance Broad Jump
10 mins to find max distance

7 min AMRAP, in teams of three:

In turns, each member does 1 clean + 5 powercleans, 60/40kg

Every minute on the minute perform

Power clean + hang squat clean

Voit lisätä painoja harjoituksen edetessä.

E5MO30M ( every 5th Min for 30 Mins 6 Rounds)
50 DU's or 50 Singles (90 Secs tops)
10 Deadlift 60/35Kg
8 Hang Power Clean
6 STOH

Post working time on each interval. Score is total working time.

Dumbbell Snatch (alternate hands each rep) and Double Unders
10 snatches/20 du’s
20 snatches/40 du’s
30 snatches/60 du’s
40 snatches/80 du’s
50 snatches/100 du’s

20min time gap

For time
100 Du`s
50 KB swing 24/16kg
30 box jumps 24/20"

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell. Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

10min

10 yhdenkäden käsipaino thruster
10 askelkyykky käsipainon kanssa

For time:

50 DU
50 superman rocks
40 DU
40 hollowrocks
30 DU
30 ring rows
20 DU
20 pull ups
10 DU
10 toes to bar
5 DU
5 PEP

1. Maltese push up x 3 x 5-10
2. Downward dog push up (maltese hands) 3 x 5 - 10
3. Moving to headstand tripod knees on elbows (tripod)

4. On tripod rising the knees to extend the back

   *scaling option 1 : rising the knees one by one
   *scaling option 2 : use of rubber band on the waist to lighten the bodyweight

5.From headstand to push up position
6.From push up to headstand (jumping if easy)