Author: The Black Book

Back Squat
20 rep

5 Rounds for time:
5 Power Snatch 60/42,5
10 Box Jumps 30/24″

As many rounds as possible in 20 minutes of,
300m Run
21 Walking lunge 24/16
12 Pull-up

Deadlift
Find 5 rep max

9 Rounds for time:
5 Front squat 70/50
5 Strict Ring dip

Find max weight for the following complex,

Clean + hang power clean + power jerk + front squat + split jerk

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Compare your score

On the minute for 10 minutes,
Strict pull-up
30-40% from unbroken max set

For time:
70-35
Wallball 20/15
Sit-up

Back Squat
20 rep

Helsinki Showdown
Qualifier no.1

8 min AMRAP of,
20 Cal Row
40 Double-under
20 Power Snatch 40/30kg

Muscle-up technique (Foundations)

Partner workout, you go I go, AMRAP in 15 minutes:
1 Muscle-up / 2 Chest to bar pull-up / 3 Pull-up
10 Box jump 50cm
20 Walking lunges

Jerk balance 4×3
Jerks in split 4×3
Hang clean + Hi-hang clean 4×1

2 Clean & Jerk @60%
On the minute for 10 minutes