Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

A: Hip muscle snatch + OHS w. Sotts press + hip snatch 5x1 @60%

B: Snatch pull + squat snatch 3x1 @75-80%

C: Muscle clean & press max.

For time:
Bike 10 000 m

E3MOM 15
Squat Clean 5 x 5

10 Rounds:
4 Reverse Burpees
6 Push-Ups
9 Air Squats

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

3 Rounds For Time:
400m Run
30 Burpees
30 Sit-ups

"Helena"

20 seconds on : 10 seconds on x 8 rounds (4 mins)

20 seconds on = glute bridge reps
10 seconds off = glute bridge hold

Online Semifinals Event 2

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 50 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 50 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Scaling

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 35 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 35 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option

For time

• 35 dumbbell shoulder-to-overheads
• 35 dumbbell deadlifts
• 35 sit-ups
• 70 single-arm dumbbell squats
• 35 sit-ups
• 35 dumbbell deadlifts
• 35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs