3 - 3 - 3 - 3 - 3 AHAP

Tempaus roikosta 5x3

Find your 1RM of 1 Snatch+1 OHS.
Start light and keep adding weights!

”Builder”

4 rounds for quality:

• 6 Strict Press @ 40-50/20-35kg
• 10 Bent Over Row
• 14 Romanian Deadlift (straight leg, arched lower back, only go as low as your flexibility lets you go. Below knee is just fine if your legs remain straight and your lower back remains arched)
• 2min rest between rounds

Do everything unbroken, without putting the barbell down

For time

10-9-8-....2-1 reps of
Deadlift 100/70kg
Handstand Pushups

Bench Press

Build in 20 minutes 3RM

E3MOM
5 x 5-6 hang power clean

Three rounds of:

Burpees
Power Snatch 75 lb / 35 kg
Box Jumps, 24" box
Thruster 75 lb / 35 kg
Chest-to-bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

For time:
30 DB Snatch 15/22,5kg
30 Alt Pistol Squats or one leg stand ups from box
30 Box jumps 50/60cm
30 Leg raises / kahaps
15 Burpee over db

TC 10 min

Deadlift ( Without belt )

6 Sets Of 6. Every set 50%+

Go every 3:00