QUALIFIER 1
8 min AMRAP

• 10 Thruster @ 50kg/35kg
• 10 Thruster @ 60kg/40kg
• 10 Thruster @ 70kg/45kg
• 10 Thruster @ 80kg/50kg

etc....

2min rest

QUALIFIER 2
4 min AMRAP

• 1 Chest to bar pull up
• 1 Toes to bar

The two parts must be performed back to back.

2x Clean pull @ 60-70%.

30 GHD sit-ups (or WSU)
30 Deadlifts ( 50% )
30 Double unders
30 OH squats (40-50%)
30 Wall balls

5 rounds for quality and minimum rest

• 8-10 x press (50% 1RM, unbroken sets)
• 15-20 x ring row

Four rounds for quality:

• 12 clean grip deadlifts (no hookgrip, about 50% 1RM, unbroken)
• max reps strict T2Bs

Score is number of T2Bs

12 min AMRAP:

• 1 x pull-up, 10m sprint, 1 x push-up, 10m sprint
• 2 x pull-up, 10m sprint, 2 x push-up, 10m sprint
• 3 x pull-up, 10m sprint, 3 x push-up, 10m sprint
• ....

Keep adding one rep each round.

Huom: ensin back squat ja sit skilli

Perform unbroken sets of double unders. Try to work on effiency.

option A) 5-5-10-10-10-15-15-15
option b) 5-10-15-20-25-30-35-40
option c) 50-50-50-50-50-50-50-50

Between double under sets perform

option A) 1-5 unbroken HSPU (rx, abmat, box)
option b) 50 % from max rep HSPU
option c) 1-5 deficit HSPU

jos et vielä saa yhtään tuplahyppyä niin treenaa aina 1-2 minsaa yhden sarjan sijaan.

Snatch x 2

Ascending weight every 2min. Start at 60%. Increase weight gradually. Last minute aim for 90-105%, depending on how you feel.

2min of perfect form KB Swings. Record reps and weight.

4 rounds:

• 4-6 barbell romanian deadlift, tempo 51X1
• rest 2min
• 8+8 wide stance anti-rotation chop
• rest 2min

Ssme weight in all sets. Do not use a belt