2-3 rounds

10-15 GHD sit up
8+8 kb press bottom up

4 rounds:
12/9 cal Air Bike / Row
9 Squat snatch (50/35kg)

(Time cap: 8min.)

5x 1+ 2 @55-65%

1x 1+2 @75%
1x 1+2 @80%
1x 1+1 @82%
1x 1x1 @85%
1x 1x1 @87%

For total reps:

AMRAP 6 minutes:
3 Power Snatch
15 Wall Balls 9/6kg
Rest 2 minutes before..

AMRAP 6 minutes:
15 Box Jump Overs 60/50cm
12 Toes to Bar
9 HSPU
Rest 2 minutes before..

AMRAP 6 minutes:
30m DB Front Rack Lunges
20 DB Devils Press (Tiebreaker)
10 Bar Muscle Up

Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:
M/N 35-39: Snatch 55/37,5kg, DBs 22,5/15kg
M/N 40-44: Snatch 50/35kg, DBs 22,5/15kg
https://www.reppi.fi/events/4cb61b5c-0716-11eb-b4da-51d5da754a85

16:00 EMOM

Min 1: 10 Box Jump Step Downs @51/61cm
Min 2: 20 Russian Swings @16/24kg
Min 3 & 4: 2-3 Turkish Get-ups each

• Goal: Easy pace for the duration.

Tri-Set
3 sets
Tall Kneeling Landmine Press - Bilateral x 6-8 3s down.
Rest 60s.
DB Bear Crawl x 10m.
Rest 60s.
Banded Bent Iso Row x 15 each.
Rest 60s.

• Improve from last week if form allows

6 Sets of Clean Pull + Clean
Set 1: 2+2 @65% of 1RM Clean
Set 2: 2+2 @65%
Set 3: 1+2 @70%
Set 4: 1+2 @75%
Set 5: 1+2 @75%
Set 6: 1+2 @75%
- Rest 2min btw sets
- No TnG

5 Sets of Push Press
Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @82%
- Rest 2-3min btw sets

5 kierrosta

40 kahvakuulaheilautus
40 kyykky
400m juoksu