Go every 90s
12 rds
start 75%

For time:

10 power cleans
10 thruster
10 power snatches 40/30.

Rest 1 min.

8 power cleans
8 thrusters
8 power snatches 50/35.

Rest 1 min.

6 power cleans
6 thrusters
6 power snatches 60/40.

AMRAP 6

6 power clean@60/40kg
8/6cal machine

6x

1 power clean + 1 thruster + 1 split jerk

50-70% of clean max.

For time:
21-15-9
Deadlifts @100/70kg
Bar Facing Burpees

Timecap: 10 mins

Extra:
Side Plank Tabata
8 x 20s on 10s off – Alternate sides

1 1/4 Front Squat
Build to a heavy 3 over 5 sets. Rest 2:30
– Sets of 5,4,3,3,3

For Time
10 Wall Walks
20 Power Clean + Push Jerk (60/42,5kg)
30 Toes to Bar
40/28 Cal Row

– Goal: Hard Push, fast singles on the G20.

Rx+: (30m Handstand Walk for Wall Walks) (70/50 kg)

TIME CAP = 12:00

Weighted Strict Pull up
Build to a 1RM in 5 sets. Rest 90s
– Sets of 3,2,1,1,1
+
Back off sets: working back down in weight over 3 sets of 2-3 reps.

– Last test 2/21

Functional Bodybuilding TEST
We did this 21.9.2021

FOR TIME (max 45min)
4-5 Rounds:

12 Pull-Ups
30 Abmat Sit-Ups
20 Dips (box)
15 V-Ups
15 Push-Ups
10 Chin-Ups
45sec Plank
15 Goblet Squat
10 HSPU / 2x DB Press

Rest 15-30sec between movements
Rest 2-3min between rounds

For time
21-15-9 Overhead Squats 50/35kg
42-30-18 Situps
63-45-27 Double Unders