Working warm up from 12 reps descending to 6 reps (12-10-8-6) loading the bar each round
then working from that weight 5 sets of 5 reps

AMRAP 10
10 db snatch, right @22/14kg
10 box jump overs
10 db snatch, left @22/14kg
10 toes to bar

VOIM 9/9

WEIGHTED PULL UP
Every 90s x4
2 (weighted) pull up

VOIMA 9/9

FLOOR PRESS
Every 90s x4
2 Floor press

2x
EMOM 16

A.
Min 1, Bike Erg, Damper 1...3
Min 2, Bike Erg, Standing, D 7...10
Min 3, Amrap of A-Jumps
Min 4, Rest

B.
Min 1, Row, D 1...3
Min 2, Row, D 7...10
Min 3, Amrap of 3 Ring Rows, 3 Ring T Slides, 3 Ring Y Slides
Min 4, Rest

C.
Min 1, Ski Erg, D 1...3
Min 2, Ski Erg, D 7...10
Min 3, Amrap of Overhead Triceps Extensions
Min 4, Rest

D.
Min 1, Echo bike, Arms only
Min 2, Echo bike
Min 3, Amrap of Seated Box Jumps
Min 4, Rest

Extra:
Barbell Side bend
3 x 8 each. Rest 60s.
- Keep hips fully extended in the frontal plane

Barbell good morning
3 x 8

Double amrap
* perform the first 9 min amrap, then use the 2 min break to add 20kg to the bar, and perform the second 9 min amrap when the break is up.
* score is total reps

9 min amrap
* 2/4/6/8/10.........
- t2b
- oh squat 40kg

------- 2 min break ------

9 min amrap
* 2/4/6/8/10.........
- Deadlift 60kg
- front squat 60kg
- Bar facing burbees

Rive ja työntö

• 3-…-3 of:
BB Squat Clean
3RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

6 Min EMOM of:
BB Clean (any style) touch n’go
80-85% 3RM 3 reps