Tempaus 3,3,2,2,1,1

nousevat painot, tauot 2 min.

5 RFT

12 Burpees
12 DB Snatch 22.5/15kg (alternating arms 6/6)

TC 6 MIN!

3x Submax hold
1x ME

In 20min:

power clean up to a heavy single

Front squat 5-5-3-3-6-6

Huom: virallisesti suorittajat tekevät lajin soudulla, muut modattuna

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Back Squats
6 reps @77,5%
4 reps @82,5%
3 reps @87,5%
6 reps @80%
4 reps @85%
3 reps @90%

5 rounds:

• 5 push press 80/55kg
• 12/10 cal row
• rest 1min

Every 4min x 4

Row 20/14 Cal
10/10 One arm DB push press @15/22,5kg
12 Ring row
15 Hollow rock

2 Hang squat snatch + OHS

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%