1 RM in front squat

Heavy load!

15 Min to find 1RM deadlift

5 rounds

4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 60/45 reps

Hollow back press:
-Incline push up
-Push up
Use following template:
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Pseudo planche push up
Use following template:
3x2r, 5x2r, 3x4r
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

Rope climb:
-Incline row
-Ground row
Use following template:
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Elevated ground row
Use following template:
3x2r, 5x2r, 3x4r
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

Perform all progressions with coupled mobility exercise.
For Quality

For Time;
30 Snatches 60/40kg

6 Min Time Cap

2 Power Snatch + 1 Overhead Squat

@ 65% Snatch

5 toiston maksimi:

Front squat

Teknisesti päivän raskas maksimi. 3 yritystä.

Workout 16.5

21-18-15-12-9-6-3 reps for time of:

• Thrusters
• Burpees over barbell (lateral)

Men use 95 lb.
Women use 65 lb.

"I Go, You Go" 30min AMRAP:
100 Deadlift (40/30kg),
100 Hang Power Clean,
100 Back Squat,
100 Bar over Burpee