7min AMRAP

20 Cal Row
10 TTB
10 KBS 32/24

-Rest 3min-

7min AMRAP

40 DU
20 Squats
10 Deadlift 85/60kg

-Rest 3min-

7min AMRAP

12 Box Jumps
8 Front Rack Lunges 60/40kg
4 Push Jerk 60/40kg

Result = Total Reps

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
400 Meter Run

Focus: Front Squat
5 sets x 2 reps at 80% of 1RM Front Squat

MetCon:
12 Min AMRAP:
200 M Run
10 Penlay Rows With Bar (L1- 75/45; L2- 95/55; L3- 115/65 [hand-release])
5 Bar Over Burpees (all levels)

Score: Weight / Rounds + Reps

1. Conditioning 15-12-9 Squat clean 80/55 Pull up 2min rest

12-9-6
Thruster 80/55
C2B
2min rest

9-6-3
Snatch 80/55
Bar MU
-Jos viimeiset tempaukset ei onnistu samalla painolla niin vähentäkää tuohon, kuitenkin niin että paino saa olla haastava!
Tämän setin jälkeen coold downiksi 300 DU:Ta aikaa vastaan.

3 stations Each a 12 minute AMRAP with partner
1:30 break between stations

Station 1:
SA KB Swing [per side]
1 1/2 GSQ
Shin box [per side]
Sit through [per side]

Station 2:
Curve 0.01
Fed bkwd goblet lunge [per side]
Lateral leopard crawl 2/2 [per side]
Slamball bent row

Station 3:
Skier strokes
Palm release push ups with T-Spine rotation [per side]
TRX row
Mountain climbers [per side]

5 rounds for time of:

• 20 L pull-ups
• 16 ring dips

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds
8-12 db jerk
8-12 ring rows
10 hollow rocks

complex(10)pwr clean+hang clean+jerk-work up. Stop climbing when form goes.

Metcon
emom 12
even-2 cleans @80% of 1rm
odd-7 bar facing burpees

Metcon-comp
emom 12
even-3 cleans @ 80% of 1rm
odd- 5 toe to bar + 3 hspu

Finisher
2 min plank
30 temp tantrum
low back smash
lax shoulders

1. The Greg:
Burpees / thrusters 10,9,8..1

12 min cap
[1 min rest]

2. Animal house
|leo crawl (4/4 = 1) x3|
|crab reach x3/|
|stationary octopus walk (alternating shin box) x3/|
|inchworm x3|
|frog hop x (1/1 =1) x3|

12 minute AMRAP
[1 min rest]

3. Swing and row
40/400
30/300
20/200
10/100 then finish with 20 ab roll outs

12 minute cap
[1 min rest]

For time:

• 150 squats
• 75 hip extensions
• 120 squats
• 60 hip extensions
• 90 squats
• 45 hip extensions

Go heavy, but Mechanics first.
Try to be Consistent with the good Mechanics
Then Intensity.

Split Jerk (or regular Jerk)
5-5-5-5-5 (5-5-5)