Find your 1RM TM in 20min!
5s pause

Find your 5RM of the day of the power clean in 20min

Touch & go

Warm-up:
10 Walking lunges with a twist
10 Forward and backward leg swings
10 Lateral leg swings
10 Arm circles (forward and backward)
15 Band pull-aparts
10 Scapular wall slides
10 Cross-body arm swings
10 Shoulder pass-throughs with stick
6-8 Inchworms with push-up
20m Bear crawls (forward/backward)
8+8 Scorpion kicks
10 Cat-cow stretches

Warm-up2:
200m jog
5 burpees
5 thrusters
5 pull-ups
5 box jumps
5 push ups
5 t2b
200m jog

WORKOUT
For Time:
400m run / ergo
50 burpees
50 thrusters (30/40kg)
50 Pull ups
50 box jumps
50 Push ups
50 T2B
400m run

• scale as needed!

Find your five rep max for the day

Back squat
- 1x6@65%
- 1x6@75%
- 1x6@80%
- 1x6@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

"Barbell hell"

For time:
50 deadlift
50 bar over jump
50 hang power clean
50 bar over jump
50 front squat
50 bar over jump
50 STOH

Time cap: 22 minutes

Men use: 60kg
Female use: 40kg

Scaled:
Men use: 50kg
Female use: 35kg

miten meni?

7 x every 3 min

1 power snatch
+
3 OHS

built up to a challenging weight

4 Front Squats + 8 Back Squats.

Push press 4 x 10

• rest 2min between sets