AMRAP 15

5 Burpees
10 Bent Over Rows 40/30kg
15 Sit-Ups
20 Air Squats

AMRAP 2 x 5:
8 x 15m Shuttle Runs (7,5m out and back)
8 Clean and Jerk 43/30kg
Max Lateral Burpees over the Bar in the time remaining
- Rest 1min btw rounds

• Score: Total Burpees

5 rounds:
15/12cal AB
20/15cal Ski
1min Rest

Bench press 3x3, 2x2

Back Squat

Find 5 RM in 17 minutes

Block power snatch + Block snatch

7 to 10 x 1+1 @ 70+%, go every 1:30-2:00

– Start counting your sets @ 70%1RM snatch and then build up if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

EMOM18:
a) 7-12cal row
b) 9 thruster
c) rest
d) 7-12 cal echo bike
e) 4-9 power snatch
f) rest

Skaalaus: Thrustereihin paino, jolla pystyt tekemään ne 1-2 osassa läpi treenin. Jos tempaustekniikka on tutumpaa, ota 9 tng power snatchia 1-2 osassa, voit käyttää samaa painoa kuin thrustereissa. Jos et ole temmannut vielä paljoakaan, keskity enemmän tekniikkaan ja tee hyviä ykkösiä.

Rx (with 9/6kg weight)
1600m run
100x pull up
200x push up
300x air squat
1600m run
Sc1
1600m run
10rds of
10x pull up
20x push up
30x air squat
1600m run
Sc2
1600m run
20rds of
5x pull up
10x push up
15x air squat
1600m run
Options
Half Murph = 1/2 of everything
Partner = run together, all other split as you want, 1w/1r
TC 60min

Partner workout

3 rounds for time
60 wall ball
20 power snatch 60/40
40 toes to bar
40/32 cal moderate erg (+ easy shuttle run)

*Share reps (only erg + run at the same time)
*Alternate erg / shuttle run every 8-10 cal with partner

For quality:

3 rounds:
10 db bench press
10 push ups (kädet korokkeella jos liian helppo 😎)
- 90s rest

• tee supersarjana eli molemmat putkeen