15min

3 leuanveto
5 etunojapunnerrus
7 ilmakyykky
9 cal laite

AMRAP15
1-2-3-… devils press 45/35lbs
1 wall climb
10 cal erg

For time:

• Run 1 mile
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 800 meters
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 1 Mile

AMRAP15

12 hang power snatch 35/25kg
10 box jumps
2 rope climb

3 x alkavalla 4min

6-10 thruster
6-10 yleisliike tangon yli
loppuaika laitteella rauhallisesti

OHS Technique

then

4 x 5
Max 70% of 1 RM Snatch

Alternate
1. 5-7 strict hspu
2. 5-7 Strict pull ups

Build up to a moderate set of 5 in 20 min

12-10-8 reps of:
Box Jump
Toes through Rings

Rest 2 minutes

10-8-4 reps of:
DB Snatch HAP
Burpees

Rest 2 minutes

8-6-4 reps of:
DB Renegade Rows+Push HAP
Deck Squats

20 min AMRAP
2 muscle ups (ring or bar, you choose)
4 hspu
8 kb swings @ 24/32kg

Scaled version
20 min amrap
6 pull ups
4 box hspu
8 kb swings @ 16/24kg

Goal is to get 10+ rounds total.