Amrap 10

30 DU (scaled: 60 SU -> 2 single unders = 1 rep)
15 power snatch

RX: 35 / 25 kg
Scaled: 30 / 20 kg

Rest 6 min before next amrap (open 13.2.)

25 EMOM:

1. 15/12 cal row
2. 5-10 burpee box over
3. 15/12 cal ski (East), 50 DU´s (Routa/Salo)
4. 20 thrusters 20/15
5. Rest

Tavoitteena saada 10-15s lepoaikaa joka minuutti.

Amrap 12

2-4-6-8-10-12… thruster
10-15-20-25-30… DU*

RX: 50/35 kg
*double the reps if you are doing single unders -> 2 SU = 1 rep

30 sec on – 30 sec off

10 single arm db snatch, L
10 m single arm oh walking lunge, L
10 single arm db snatch, R
10 m single arm oh walking lunge, R

1 m = 1 rep

RX: 22,5 / 15 kg

Scale single arm oh walking lunge -> single arm front rack walking lunge

50-40-30-20-10 DU
12-10-8-6-4 power snatch
20-18-16-14-12 air squat

RX: 43/29 kg
Scaled: 29/20 kg, scale DU reps or do single unders and double the reps

TC: 12

30 sec on – 30 sec off

1-2-3-4-5-6-7-8-9…

american kbs
weighted box step overs

RX: 24 / 16 kg

30 sec on – 30 sec off

5 burpee to target
5 T2B / leg or knee raise
10 goblet lunge (KB)

KB: 24/16 kg

Emom 9

1. 2 x 10 sec hollow rock to 10 sec superman rock
2. 40 sec L-sit plate oh hold *
3. 40 sec active hang

*as heavy as possible (15kg ->)

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8 rounds: 20 sec on / 10 sec off

bb bisep curl (20/15 kg, scale 15/10 kg)

• no swing or kip - keep it strict and good quality!
• score = reps

5 power clean 80% of cluster + thruster max
8+8 single arm oh lunge (alt. legs) 22,5/15kg (scale: single arm fr lunge)

TC: 6