Workout 18.2a

• 1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

1 power clean
1 hang clean
1 frontsquat
1 push jerk
1 split jerk

Tanko ei saa käydä välillä maassa tai telineissä. Tavoitteena maksimipaino!

For time:
15-10-5
Power Cleans (70/42.5kg)
Front Squat (70/42.5kg)

• 9:00 Cap

In pairs for quality:

21-15-9

YGIG (e.g sets of 3 reps..)

Strict HSPU
Strict Ring Dip
Push-Up

For Time:
10 Deadlift 120/85kg
12 Box Jump 75/60cm
8 Deadlift
12 Box Jump
6 Deadlift
12 Box Jump
4 Deadlift
12 Box Jump
2 Deadlift
12 Box Jump

TC 15

3x10 Bulgarian Split Squat
10 Reps on each leg

Every 2nd minute for 12 minutes

3 x Push Press + 30s OH Hold

@ 1RM Shoulder Press

3 toiston teknisesti hyvä maksimi:

Power clean

Drop ´n go tai touch ´n go.

1) DU / DU-practice / SU
2) 5 GTOH (build to heavy set of 5)
3) rest

Find your 2RM clean