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Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

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

2 Power Snatch + 1 Overhead Squat

@ 65% Snatch

5 toiston maksimi:

Front squat

Teknisesti päivän raskas maksimi. 3 yritystä.

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

Heavy load!

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

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