• 1-…-1 of:
BB Push Press
1RM

Shoulder Press
3-3-2-2-1-1

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support video
2) 10-20 Bar Hanging Hip Touches video

RPE 3 to 4

5min Row/Bike/Airbike…

Then 3 rounds:
5+5 Single Arm KBS (eye level)
5+5 Single Arm KB Push Press
5+5 KB Goblet Lateral Lunge video
10 TTB/High Knees

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Snatch Drills video

21-15-9

burpees
wall balls 9kg/6kg
Air bike cal

LINNAMASTERS 2019 QUALIFICATION
Workout Instructions and standards Qualifier Event 2019

Part A
AMRAP 6 minutes:
15/12 Calories Row
12 Toes to Bar
9 Overhead Squats Bar: 42,5/30kg

Rest 3 minutes before..

Part B
On the minute for 6 minutes with increasing weights:
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
50-60-65-70-75-80kg/ 35-40-45-50-55-60kg
*If all repetitions are completed (54), the athlete will perform as many repetitions as possible of shoulder to overhead in the remaining time of the 6th minute.

Rest 3 minutes before..

Part C
AMRAP 6 minutes:
40m DB Overhead Walking Lunges
30 C2B Pull Ups
20 Box Overs 60/50cm
10 DB Devils Press
Max Bar Muscle Ups in the remaining time

Lunges: 1x DB 22,5/15kg
Chest to Bar Pull Up
Devils Press: 2x DB 22,5/15
Box: 60/50cm

In teams of 2 for 40 minutes:

AMRAP 40 min

800 m row
10 partner burpees (synchro)
800 m row
20 partner push ups (with clap)
800 m row
30 partner sit ups with med ball
800 m row
40 double unders (both)

Share the work as needed.

Front squat x 5
single arm Shoulder Press x 5+5
single arm bent over row x 5+5

rest as needed

EMOM x7

3 Double KB Deadlift
3 Double KB Hang Clean + Jerk
3 Double KB Front Squat
3 Box Jump

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Handstand Shoulder Opener video

Optional Accessory
GYMNASTIC STRENGTH

3 rounds, rest as needed between:

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4