AMRAP 6

10-15-20-25....

Wallball
Sit-ups

2 x AMRAP10:

A) AMRAP10: "Christine"
500/400m row
12 deadlift @bodyweight
21 box jump (60 / 50)

-rest 2-

B) AMRAP10: "Cindy"
5 pull up
10 push up
15 air squat

Target: Keep up the same pace from start to finish.

Partner WOD YGIG
20 OHS 50kg/35kg
20 jerks behind the neck 50kg/35kg
20 squat cleans 50kg/35kg
800m row
20 Floor presses 50kg/35kg
20 front squats 50kg/35kg
20 deadlifts 50kg/35kg
800m row

Four sets of ten heavy kettlebell swings.

Jerk waves
emom 12 min
4rnds of
1. min 5 reps @ 65%
2. min 3 reps @70%
3. min 1 rep @ 85%
4. min 5 reps @ 65%
.
.
.
.
etc

WORKOUT 2

MODERATE HEAVY WEEK 13/13

WARM UP n.15-20min SAMA

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SNATCH
2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+% pal 1min

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TAUKO 10-15MIN

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CLEAN + JERK
2+2@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, , 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-% pal 2min

5 sets of
3 x Snatch Grip Push Press + 1 Overhead squat

5 sets of Power Clean + Push Jerk

EMOMx5
4-6 db box step overs @2x22/14kg + 4 box jumps

-rest 2min

EMOMx5
6-8 db power clean @2x22/14kg + 3 devils press @2x22/14kg

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kummatkin liikkeet samalla minuutilla

Core work of coaches choise.