Hang Squat Clean & Split Jerk

6 x ( 1+1) Building

Go Every 1:30

For time in teams of 2

4 rounds:
6 clean+thruster 35kg/42.5kg (syncro)
12 single arm devil's press (split)
19 pistol squat (split, scaling: weighted box step up)
17 burpee over line (syncro)

Cash out: 50/60cal machine (split)

Time cap: 35min

2-4rounds:

3-10 strict pull up (scaled: low bar, scale up --> weighted)
10-20 banded pull apart

Shoulder press 4 sets of 8 reps

12min EMOM
1st min 1x Hang Clean + 1x Power Jerk
2nd min 2x Hang Clean + 2x Power Jerk
3rd min 3x Hang Clean + 3x Power Jerk
Back to 1+1, 2+2, 3+3 etc..
Challenging weights

12min AMRAP
40 x Double Unders/Speed Steps
Max reps of Push Presses
Max reps of Tuck Ups
For Reps
Result is number of Push Presses and Tuck Ups

30min EMOM
Odd mins:
6 x Pull Up
8 x Thruster
Even mins:
6 x Push Up
8 x KB-Tater

ON A 22:00 RUNNING CLOCK...
Build to a 1-Rep Power Clean

5min AMRAP

Raakaleuka

Every 150s x 4

4 HSPU V.1-2 (4-0-X-1)

Huom!
Tasainen 4s jarrutus. Jos voima ei riitä työntämään itseään ylös voi tehdä pelkän jarruttavan vaiheen.

Skaalaukset:
Jalat tai polvet boksilla.