WORKOUT 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95 lb. (42,5kg + kahdet lukot tai 45kg tankoon)
Women use 65 lb. (30kg)

Scaled: (Ages 16-54)

Men use 65 lb. (30kg) and perform jumping pull-ups
Women use 45 (20kg) lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. (30kg) and perform chin-over-bar pull-ups
Women use 45 lb. (20kg) and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. (20 kg) and perform jumping pull-ups
Women use 35 lb. (15kg) and perform jumping pull-ups

(

)

10-1
Floor press
3 point DB/KB row (reps per arm)
2 x amount of sit ups (20-18-16…)

Press 4 x 5 (hold 2s at top)

Power Snatch
20x 1r @ 70%
Go every 30s.

Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat, EMOM

– Parallel Box
– 8 sets EMOM.
– Slightly wider stance than normal.

Aikaa vastaan:

33-27-21-15-9

• thruster (N 29kg / M 43kg)
• chest-to-bar leuanveto

Time cap 20min

EMOM 18

Squat snatch Complex

minute 1-6 : 2 snatch highpull + 1 squat snatch 50-70%
minute 7-12 : 2 squat snatch 70-85%
minute 13-18 : 1 squat snatch 85-100%

4x6 Shoulder Press, AHAFA

1a) Close Grip Floor Press: 4 x 5. Rest 45s.
1b) Rope Climb: 4 x 1-2. Rest 45s.

Rx+: Legless Rope

2a) bent over row x 8 rest 30s
2b) pronated chin over bar hold x 30s rest 90s
x 3 sets