5X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – concentrate on pausing in a perfect hang position (Up to about 85% of max Snatch)

For time:

1 Power Snatch (50/35kg)
2 Overhead Squat
3 Bar over burpee
4 KBS (24/16kg)
5 Goblet squat
6 push up
7 pull up
8 TTB
9 Hang power clean
10 STOH

first you do 1 power snatch, then 1 PS and 2 OHS, then 1PS +2 OHS + 3 BoB, continuing adding one exercise per round.

FIND YOUR BACK SQUAT 1RM.

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups

3 times maximum effort of strict pull-ups, 2min rest in between the efforts.

10min AMRAP Partner workout

Burpees x 2/4/6/8… add 2 per round
Buddy Carry 30m

– Partner 1 does 2 burpees and then carries partner 2 30m.
– Partner 2 does 2 burpees and then carries partner 1 30m.
– Then Partner 1 does 4 burpees and carries partner 2 30m.
– And so on…

Record any details and where you got up to.

Record reps, scaling and any details.

Back Squats
5-5-4-4-3–2-1-1-1

Cooperin testi Riihimäellä peltosaaren urheilukentällä
Elomaankatu 6, 11130 Riihimäki

100 pull ups
100 push ups
100 sit ups
100 squats
You can partition the reps as you like