Go as heavy as you can!
Athletes will go in line, and progress through the weight! Each athlete will have 45 secs to make the lift and 15 secs to transition to the next bar.

Male

50KG, 60KG, 70KG, 75KG, 80KG, 85KG, 90KG, 95KG, 105KG, 110KG, 115KG, 120KG

Female
25KG, 35KG, 40KG, 45KG, 50,KG, 55KG, 60KG, 65KG, 70KG, 75KG , 80KG
85KG

5 x (Power Snatch + Overhead Squat + Snatch)

Five rounds:
10 Front squats (50% of 1RM Front squat)
20 GHD sit-ups or Weighted sit-ups

Scale down to three rounds if necessary

Finisher:
50 Bodyweight Hip thrusts

5 Rounds:

RX:
2 x
200m Run
6 Pull-Up
12 Push-Up
18 Air Squat

1min Rest

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SCALED 1:
2 x
150m Run
4 Pull-Up
8 Push-Up
12 Air Squat

1min Rest

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SCALED 2:
2 x
150m Run
6 Jumping Pull-Up
8 Push-Up (Scaled)
10 Air Squat

1min Rest

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TC 20min!

Clean and jerk todays max.

Find max height box jump in 10 mins
Find max distance broad jump in 10 mins

Push press 2 x (4-3-2-1)

• use 5RM or 85%/1RM
• e2mom

3 rounds for time

• 30 Pistol squat
• 5 Bar muscle up
• 10 Hang power snatch 50kg/35kg

Time cap: 14min

3x3 Wendler
Remember: Bodyweight is counted in 1 RM

Aikaa vastaan:

• 10000m BikeErg (Concept2)