Clean and jerk 1 RM

Find max weight in clean and jerk.

AMRAP 12 minutes
DB snatch- 5 reps/side (rx 20/15kg)
Single KB thruster- 5reps/side (rx 24/16kg)
DU/SU- 30/60-reps

Bench press 3 x 8

Good morning 3 x 8

Strict press 3 x 8

3 x 3 reps

Dips 3 x 8
Pyri käyttämään lisäpainoa tarvittaessa.

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters (45 kg/ 30 kg)
3 chest-to-bar pull-ups
6 thrusters (45 kg/ 30 kg)
6 chest-to-bar pull-ups
9 thrusters (45 kg/ 30 kg)
9 chest-to-bar pull-ups
12 thrusters (45 kg/ 30 kg)
12 chest-to-bar pull-ups
15 thrusters (45 kg/ 30 kg)
15 chest-to-bar pull-ups
18 thrusters (45 kg/ 30 kg)
18 chest-to-bar pull-ups

Teenagers 14-15:
Boys use 30 kg, perform chin-over-bar pull-ups
Girls use 20 kg, perform chin-over-bar pull-ups

Scaled: (Ages 16-54)
Men use 30 kg, perform jumping chin-over-bar pull-ups
Women use 20 kg, perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For quality
40 minute
1 minute shuttle run or row
1 minute russian twist KB
1 minute wall ball + burpee
1 minute ring row
1 minute rest

4 rounds
45 sec work
15 sec break

Flutter kicks
Sit ups
Bicycle abs
Plank hold