Upphitun:
Bring sally up
-hnébeygjur
-armbeygjur
Parawod:
40 Box jumps 60/50 cm
30 HSPU
25 Power clean + jerk @ 60/40
40 box jump overs 60/50 cm
30 HSPU
20 power clean + jerk 70/47,5
30 burpee box jump 60/50 cm
20 HSPU
15 power clean + jerk 80/55 kg
30 burpee box jump overs 60/50
20 HSPU
10 Power clean + jerk @ 90/60 kg
Max rep Clean&jerk út timan @ 100/70 kg
Tímaþak 25 mínútur!
– skala þyngdir þannig að þær séu viðráðanlegar.