- routine: pull-up technique
- EMoM 12 minutes
- 1: 14 one-arm overhead walking lunges
- (16/24 kg kettlebell)
- 2: 8 strict pull-up
- 3: 5 KB strict press/arm
- Quarterfinals Workout 4
- Complete as many reps as possible
- in 10 minutes of:
- 10 clean and jerks, weight 1*
- Rest 1 minute
- 10 clean and jerks, weight 2*
- Rest 1 minute
- 10 clean and jerks, weight 3*
- Rest 1 minute
- Max-reps clean and jerks in time remaining, weight 4*
- * weight reference:
- 55%, 70%, 85% 90% 1RM
- _ _ _ _ _ _ _
- 1 set:
- 2:00 L-sit (accumulate)
- 60 seated leg raises over the dumbbell
- 50 dumbbell glute bridge raises (35/50 lb)
- 1-min handstand hold
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