AMRAP 12'min

Treenaaja __________________________________ Kuntoilija

200m Assault runner / 600m Bike _________ 100m Assault runner or 300m Bike
30 Double unders __________________________ 90 Single unders
10 Dual DB hang clean ____________________ 10 Dual DB hang clean
15/22,5kg __________________________________ HAP

3 sets for quality
Left + right: Single DB

9 DB Deadlift
7 DB Bent over row
5 DB Hang power clean

Rest 90"sec

AMRAP 8'min

Treenaaja Kuntoilija

5 Power cleans 50/35kg/HAP
5 Push presses 50/35kg/HAP
10 Barbell jump overs / Step overs

18'min to find your 1RM
Bench press

18'min to find your 1RM
Weighted Pull-ups

Warm Up
2 rounds
2 min cardio
10+10 single leg deadlifts
10+10 single arm push press
:40 Plank Hold

Strenght
Push Press 2x10 + 3x5reps, building to heavy 5 rep set
rest 1.5-2.5 min bwn sets

Metcon
EMOM 8
odd : row or ski x 30 sec @20 min pr pace
even : push ups x 8-12 reps

EMOM 8
odd : air bike / bike erg x 30 sec @20 min pr pace
even : db snatch x 8-12 reps

2 min rest bwn emom's

3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min
*rack/blocks

Snatch

8 x 1 @ 80-95%, go every 1:30

Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%1RM snatch, EMOM

Every 45sec x 15
1 Pause Power Snatch @65-80%
- Start on the light side and hit perfect reps
- 2 sec pause in receiving position every rep