20 min AMRAP

5 deficit push ups
10 alt. gorilla row
15 box jumps

Start at 65% of your 20 min average
every 5 minutes for as long as possible increase your power output by 20w.
(30 min cap)

A, 15 Mins to find
Daily max of :
1 squat snatch
2 snatch balance
3 OHS

• Build up in 5-6 sets
• 2 mins rest btw Heavy sets

B,
EMOM 10 mins
2 Snatch @ 75% of 1RM
- any style ( try to go for squats)
30 single under
EMOM 10 mins
2 Clean & Jerk @ 75%of 1RM
- any style ( try to go for squats)
30 single under

NO REST BETWEEN EMOMS

2x 3 each
front squat
high hang high pull
high hang muscle clean
clean pull under
hang squat clean

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EMOM 10
block clean
4 reps @ 75%
- all reps star at the blocks
- all reps are to squat
- focus on rope like arms and power full leg drive

Kyykky 5x8x60%

Bulgarian Split Squat 3x10 / jalka

Sivutaivutukset 3x20 / puoli

Ojentajat kumpparilla 3x20

SitUps 3x20

3 min ski erg
then 3 rnds
10 alt. step back lunge
5 single arm ring row
7 banded dead bugs

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Behind the neck push jerk in split
7 sets of 3 reps
go every 2 min
built across, start at 55% of 1 rm

40-60 minute Bike, Run Or Row @Zone 2

AMRAP 8
8 wall ball @9/6kg
8 pull up
8 alt. db snatch @22/14kg

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keskity mahdollisimman nopeisiin siirtymiin liikkeiden välillä

5 Sets:

2-5 Strict Weighted Ring Dips

Rest 3 minutes between sets

• Shoulders should travel below the elbows in the bottom. Elbows Should be fully lockout at the top.

40-30-20 toistot
Yleisliike
Kyykky

Tauko 3 min

40-30-20 toistot
Istumaannousu
Askelkyykky

Tauko 3 min

40-30-20 toistot
Kahvakuula heilautus
Puolilinkkari

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Aikaraja 50 min