For time:

• 10 power clean and jerk 60/42,5kg
• 10 bw dip
• 8 power clean and jerk
• 8 bw dip
• ...
• 2 power clean and jerk
• 2 dip

Handstand progressions by the program

4 Rounds
Weighted sit-ups, 45 s.
Rest 15 seconds
Plank on KB, 45 s.
Rest 15 seconds
Russian twist with KB,45 s.
Rest 15 seconds

Linda

For time

10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

TC 30 min

Scaled
8-7-6-5-4-3-2-1
Deadlift ~70%
Bench press ~70%
Squat clean ~60%

Front squat

4-4-4-4

E3MOM

30min EMOM
6 x Push Up
9 x Sit UP
12 x Squat

EMOM 12

2 Hang power snatch + 1 Hang squat snatch

@ 60% Squat Snatch

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (165lb / 75kg)
• Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (110lb / 50kg)
• Jerk (110lb / 50kg)

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (135lb / 62kg)
• Jerk (135lb / 62kg)

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 5 minutes of:

• Squat clean (75lb / 35kg)
• Jerk (75lb / 35kg)

AMRAP15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet / 4.57m)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Skaalaus:
- Virallinen scaled-versio tehdään muuten kuten yllä, mutta db: 15/10kg.

3 Rounds:

20 Weighted Walking Lunge (AHAFA)

90sec Rest

15+15 One Leg Deadlift (AHAFA)

90sec Rest

(add weight to previous week)