1 RM in front squat

2 Power Snatch + 1 Overhead Squat

@ 65% Snatch

Power Clean 2RM

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

"Annie"
50-40-30-20-10 reps of:
Double-unders (Singles: 100-80-60-40-20)
Sit-ups

TC: 15min

15 Min to find 1RM deadlift

Power Clean + Hang squat Clean + Split Jerk
@ 70% C&J

Choose one that suits best for you:
-Negative Chin-Up
-Chin-Up
-Pull-Up
-L-Chin-Up
-L-Pull-Up

Use following template for sets and reps:
3x1r, 5x1r, 3x2r
4x2r, 4x3r, 5x3r
4x4r, 4x5r, 5x5r

Notes:
Rest app. 90s.-120s. between sets.
If you're doing Negative Chin-Up, 1 rep is 5-10s descent.
If Negative Chin-Up is too hard for you, choose alternative from here.

5 toiston maksimi:

Front squat

Teknisesti päivän raskas maksimi. 3 yritystä.