Diane In Pairs
YGIG
42 - 30 - 18
Handstand Push-ups
Deadlifts 100/70 kg

4 Rounds for Quality
30 Double Unders
20 Kb Swings
10 Burpees

20 min to find heavy set in

1 Power snatch + 1 Hang snatch + 1 OHS

Alternating between #1 and #2. So both amraps x2.
Goal is to get around 2 rds/amrap so scale as needed.

Amrap 4 #1
Ski erg 10/8 cals
DB/KB hang power snatches 10 reps (5/5)
Lateral burpee over db KB 10 reps

rest 2

Amrap 4 #2
Row 10/8 cals
DB/KB hang power snatches 10 reps (5/5)
Lateral burpee over db KB 10 reps

Rest 2

L1: 20/15kg
L2: 25/17.5kg

-tulos kaikki repit yhteensä

E2MOM
Jerk 8 x 3

• your stronger jerk (push jerk or split jerk)

Back Squat

2 x 4 x 70%
2 x 3 x 75%
2 x 2 x 80%

Sendoff 2:30

Metcon (time)

AMRAP in 14 minutes of:
3-6-9... Bench press
3-6-9... Double DB Ground to overhead
3-6-9... Sit-ups

*Choose light/moderate weight for the bench press & GTOH.

Find 5RM tng push press in 15min

AMRAP8
3 ohs 60/40kg
1-2-3-… c2b
- barbell from the ground

45 min:

Hietsu Run / Sörkkä Run (Start and end with 3min walk)

then on remaining time:

Repeat for quality:
10 x Good morning
20 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up