1 Squat clean with 2s pause above the knee
1 Squat clean
1 Split jerk
@70-75% of 1RM

Huom! Sama kompleksi kuin viime viikolla mutta prosentit nousevat. Nousu 75-80% asti ja sillä 3-5 työsarjaa. Sarjat pitää olla teknisiä! n. 2min levot sarjojen välissä.

5 Giant Sets x Every 4:00

8 Chest Supported Dumbbell Row
10 Biceps Curls w/ Barbell

Score : DB`s

As many rounds As possible in 7 minutes :

12 Hang Dumbbell Snatch 22,5/15kg
12 Weighted Box Step-Ups 22,5/15kg

"ELIZABETH" (PERFORMANCE)
FOR TIME
21-15-9
Cleans @60/42.5kg
Ring Dips
- Option for Power Clean or Squat Clean in today's workout.

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"ELIZABETH (FITNESS)"
FOR TIME
21-15-9
Power Cleans @60/42.5kg
Hand Release Push-Ups

• RPE 8
• Compare also here and here

In teams of Three:
Row 300kcal,
150 Thruster (40/30kg),
150 Push-Up,
150 Sit-Up,
150 Burpee Box Over

AMRAP30 with partner:
400m run
Amrap of Cindy

Person A runs 400m while B does amrap of Cindy + Person B runs 400m while A does amrap of Cindy

Cindy is 5 pull ups + 10 push ups + 15 air squats

YGIG 10 Kierrosta aikaa vastaan:

3 T2B
5 Raakariveä ja työntöä 40-45%
7 Cal koneella

*Vaihtoehtoisesti voit tehdä yksin intervallina 90s levolla.

4 rounds for time of,
12 x Wall Ball
8 x DB Hang Power Clean + Jerk

Record loads, scaling and time.

For time;
10 x Strict Chin-Up
100 x Double Under
8 x Strict Chin-Up
80 x Double Under
6 x Strict Chin-Up
60 x Double Under
4 x Strict Chin-Up
40 x Double Under
2 x Strict Chin-Up
20 x Double Under

Record time, scaling and other thoughts.

Record any details, comments or questions.