4 rounds for time:
300m Run or Row
15 OH squats (20/15 kg)

“Evil Cindy” in teams of 2

AMRAP 12 mins
5 C2b/ strict Pull up
10 kipping HSPU/ push up
15 wallball@9/6kg

Other person double KB farmer hold @24/16kg

2 mins REST

AMRAP 10 mins
5 burpee to plate
10 box jump
@60/50cm
15 double under

Other person double KB front rack hold
@24/16kg

2 mins REST

AMRAP 8 mins
5 wall walk
10 Jumping pull up
15 Jumping lunges

Other person double KB overhead hold@24/16kg

If You put down the KBs, the partner must stop as well!

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit

E4M x 3

8-10/8-10 single arm DB row
10-12 plate turkish sit up
30m DKB mixed carry (front rack & farmers)

Huom! Liikkeet laatua vastaan.

3 Sets:

3-5 No Jump Legless Rope Climbs

No longer than 30s Rest between Reps
* Rest 2 minutes between sets.

Back Squat

1 x 5 x 75%
1 x 3 x 85%
1 x 95% x max

Rest as needed btw. Sets

A: slow motion squat snatch 5x2 @75%

B: squat snatch up to heavy

C: Power clean + squat clean + hang squat clean + split jerk 5x1 @80% of squat clean max

Bring Sally Up, Bing Sally Down

50/35kg

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges