6 x 10m

AMRAP 12
21 Wall Balls
15 Situps
12 DB Snatches

Rive maasta- polven alta - 2x split jerk

A.
3sec pause at bottom 4x4x70%

B.
Snatch 4x2x82% (No Pause)

No fails and squat snatch. We will power snatch enough in workouts.
1 more rep than last week and slightly heavier on section B.

Warm Up
Session 1 Total Time:
1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

3 Rounds:
1:30 Machine
50 Single Unders
15+15m Banded Lateral Side Step (Each Way)
15+15m' Banded Monster Walk (Forward/Backward)
15 Banded Air Squats
-Then-
Warm Up to Squat Clean Weight

Workout
6 Sets:
50-100 Double Under
25/20 Cal Assault Bike / row / bike erg
5 Squat/Power Cleans 225/155
-Rest 1:1 B/T Sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 3 Minutes 30 seconds
Time Cap each set: 5 Minutes
STIMULUS
This is a faster sprint “ish” type workout with ample rest to allow you to recover

WORKOUT STRATEGY & FLOW

Double unders; These are ideally unbroken throughout

Cardio Machine : This should take about 90 seconds or less each set at moderate/fast pace

Squat /Power Clean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM

AMRAP 2 : Sit Ups
AMRAP 2 : Burpees
AMRAP 3 : Plank Jacks
AMRAP 3 : Bicycle Abs
AMRAP 4 : Push Ups
AMRAP 4 : Air Squats

4 Rounds:
30 Meter Walking Lunge
200 Meter Single Arm Farmers Carry 22,5/15kg
30 AbMat Sit-ups

12 min AMRAP
10 lunges 80kg/50kg
50 DUs
10 push ups

AMRAP 16'
12 Alt. DB Push Press @2x22,5/15kg
12 T2B
12 Double DB Squat

5 Burpee at 0:00 and every 2 minutes"

For Time:
800 m Run
20 Power Clean @50/35kg
20 Box Jump Over @60/50cm
40 DU
400 m Run
10 Power Clean @60/40kg
10 Box Jump Over @70/60cm
40 DU
TC: 17'