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

Super set
10, 10, 10, 8, 8, 8
Bicep curls dbs
Diamond push up
30 secs rest.

WOD 08/08/2014
Vauhtipunnerrus 1X10 70%. 1X15 65%. 1X20 60%.

9 Hand release push-up
9 Pull-ups
19 Air squats
19 Ab matt sit ups

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

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)