AMRAP 6

4 Snatch 80/55kg
75 Du´s
Remaining Time Ring MU

Rest 2 minute

AMRAP 6

3 Snatch 90/60kg
75 Du´s
Remaining Time Bar MU

10 min AMRAP

As many round as possible in 10 minutes.

50 x Single skips
15 x Ab Mat sit ups
10 x Press ups

Break your reps up as you like.

Soles of feet together with Knees bent for sit ups.
Chest to floor press ups.

Total score is total number of reps completed in 10mins

1 round = 75 reps

Sotilaspenkki max5 (myös nousut ”vitosina”)
Kyykky 5x8x40%
Kelkka 50% omasta painosta x 6 (työntö/veto)
Reverse hyper 50-100 toistoa kevyt/palauttava

7 x (2 x Rinnalleveto + Etukyykky + 2 x Työntö)@60-70%

Tempaus

3x3@60%
3x3@65%
3x3@70%
3x3@75%

Reverse Hyper 4x15, kuormaa
Jalkojen nostot penkillä 4x25

Optional Accessory

STRENGTH
2-4 rounds, rest as needed

1) 10-20 GHD Hip Extension (loaded if needed)
2) 5 Banded Pull-Apart, tempo 5055 (5sec negative, 5sec hold at top, 5sec concentric)

RPE 3+ to 4

5 Dumbbell Snatch R -
10 seconds Rest -
20 seconds Air Squat hold -
10 seconds Rest -
20 hollow hold -
10 seconds Rest -
5 Dumbbell Snatch L

10x500m
Work/rest 1:1

• 3 Round of:
Assault Bike 1000 m
MB Wall Ball (9/6Kg) 50 reps
C2B Pull Ups 25/20 reps

THIS IS A WARM UP - Do not go all out

6 Rounds not for time - But get warm

Bike 20cal @ 80% intensity

Then one of the movements below

Movements

30s plank + 30s side plank + 30s plank + 30s other side

(x2) 30s walking (one 24kg kettlebell over the head, one 24kg kettlebell resting on shoulder) + 30s (change sides)

30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry + 30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry (other side)

(x2) 10 24kg KB single stiff-legged deadlifts each side

Recovery Row, Ski, Run 30-40min