In support of Ava Khalipa

5 rounds for time of
- 21 g2o 42,5/30kg
- run 400m

Timecap: 25 min

Progressions:

• handstand push-ups using a box/help from a partner/pike push-ups
• kipping handstand push-up
• strict handstand push-up
• strict deficit handstand push-up

Use 5x10 reps table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

Work on the progressions of the muscle up
Strict before kipping!

Overhead squat 5x5
*Rest ~2 min

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

Tempo back squats
4x8 @50% 1RM
202X ( 2 seconds down, 0 at bottom, 2 secs up and 0 at top)

Don't extend fully at the top. Don't go too heavy! Enjoy ;)

40 secs rest between! Keep strict to tempo and rest time.

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb. (34 kg)
Women use 55 lb. (25 lb)

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb. (34 kg)
Women use 55 lb. (25 kg)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb. (20 kg)
Women use 35 lb. (15 kg )

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb. (29 kg )
Women use 45 lb. (20 kg )

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb. (20 kg )
Women use 35 lb. (15 kg )

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Heavy load!

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