AMRAP 8

3-6-9-12-15-18-21...
TTB
Single arm OHS 20/16kg

Back Squat

2x3@75%
3x2@85%

power snatch (mid tight) + snatch (mid tight)
7 x (1+1)@70-85%

Lämmittely:
Ready your bottom

Back squat:
8 - 6 - 4 - 2 - 2 - 4 - 6 - 8

• 5 Min AMRAP of:
Ring Muscle Ups

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
75-80% 1RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go. Usa il
75-80% del 1RM complex trovato la settimana scorsa.

Soudun puoli marathon

Optional Accessory:

CONDITIONING

8min AMRAP:

12 KBS 24/16kg
12 Box Jump
12/8cal Airbike

RPE 4

In teams of 2 with a running clock:

0:00-15:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 T2b
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!

Optional Accessory:

CONDITIONING

5 set, rest as needed between
20m Prowler Push

RPE 3-4