AMRAP 8

2 Deadlift 80/60kg
8 Wallball
14 Kettlebell Swing 24/16kg

Deadlift

4-4-4-4 AHAP

SO 3:00

24min EMOM
1.min Ergo cal
2.min 8 thruster, rest of the min. up down
3.min rest

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Shoulder taps
12 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of
Snatch pull + Snatch + 3 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 3 Front squats + 2 Jerks + 2 Front squats + Jerk)

Then 3 x (1+3+1+2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 8 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
9 Front squats
9 Push press
9 Pull-ups
Choose a light weight

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.

EMOM 15

1 Minute : 5 Push Press
2 Minute : WallSit
3 Minute : 10 Box Jumps

Warm up
3 rounds
1:00 machine
10 bodyweight RDL alt leg
5+5 bodyweight windmill
5 burpees

Workout
6-8 rounds of 1,5 min on / 1min off
4-6 single arm devils press
8-12 v-ups /alt leg v-ups
max reps air squats in remaining time

Accessory work
3 rounds
6-8 windmills (R/L)
8-12 lateral box step ups (R/L)
8-12 single leg calf raises (R/L)
rest as needed

Voima
E3MOM, 4 rounds
8-12 ring row

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

3x3 jerk (70-75%)
3x2 jerk (77-83%)

4x8
strict press

( 2-3 reps in tank )