EMOM 12

1 min : hs walk max distance
2 min : KB deadlift 2x32kg/2x24kg

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches 55/40kg
11 Wall Balls 9/6kg
14 HR Push-Ups

AMRAP from 15:00-30:00

7 c2b
12 Burpees
16 Double-Unders

Skill/strength: hollow rocks/superman strength building

Wod: "The chief"
5x3 min AMRAPs (1 min rest after each round)
3 power cleans@60/40
6 press ups
9 air squats

Skill/strength: building up tight positions and another chance to strengthen the 'push down'
Position too.

Wod: each AMRAP should be an explosive burst , you have 3 mins do not stop ! use your 1 min rest to take on water.

For Time:
Double Unders 100 reps
Pull Ups 30 reps
Run 400 m

3 x 7 min amrap, rest 2 min between

a)
30 double unders
15 kb swing 32/24 kg

b)
10/8 cal ski
10 plate from ground to overhead 20/15 kg

c)
5 handstand push ups
1 rope climb

Deadlift 5x8@70-80%, 10 cm deficit under feet

Btw sets 3 high box jump

AMRAP 20 min

10 pull-ups
10 db snatch 22,5/15 kg
10 hspu
60” wall sit

Aamulla 45 min hölkkä, mahdollisuuksien mukaan. Tämä on kisoihin asti tiistaisin.

21-15-8
Box over jump 24/20"
C2B
Deadlift 100/70/60

rest 10 minute

In 10 minutes
power snatch 1 RM
&
Squat snatch 1 RM

AMRAP 6

5+5 DB snatch
12 c2b

EMOM 10

Power clean + push jerk 60/40kg

min 1-3 : 3 x (1+1)
min 4-9 : 2 x (1+1)
min 10 : max reps

jerkit lähtee suoraan riven käännöstä.