4 Power jerk @70-75% of shoulder press 1RM

Build up to 70-75% of 1RM.

AMRAP 3, Rest 3:00
21 Calorie Row
21 Burpee over rower
Max Thrusters (35/25)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Burpee over rower
Max Thrusters (42.5/30)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Burpee over rower
Max Thrusters (50/35)

AMRAP 3
12 Calorie Row
12 Burpee over rower
Max Thrusters (60/42.5)

70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2min amrap run 200m kbs 32/24
2min rest
2min amrap run 200m burpees
2min rest
2min amrap run 200m wallballs
2min rest
2min amrap run 200m burpees
2min rest
2min amrap run 200m kbs 32/24

5 x 10 min AMRAP:
IGYG / Couplet
1) 1min Row - 10 T2B
2) 8 Double DB power Clean 20/15kg - 4 HSPU
3) 6 Power snatch 30/20kg - 6 Box Jump
4) 8 Thrusters 30/20kg - 8 Pull ups
5) 1min AB - 20 DU

Te-pukeuilta

Pukit "taskuilta" korkeuteen
Raaka+kyykky
7x1+1@75-85%

Tempaus veto
Epäkkäillä
4x3 100-110%

Aikaa vastaan:

• 100 etunojapunnerrus

5RFT:

RX

• Accumulated L-Sit hang 30sec
• 20x Pull Up
• 20x Push Press 45/30kg

Sc1

• Accumulated L-Sit hang 20sec
• 15x Pull Up
• 15x Push Press 35/20kg

Sc2

• Accumulated L-Sit knee hang 20sec
• 10x Pull Up (Rubber Band)
• 15x Push Press 30/15kg

TC: 20 min