Alternate A1/A2

A1. Push press, rest 1:30 before A2
Build to heavy 3 (H3) @ 2 RIR (84+%)
+
2 x AMAP @ 90%H3

A2. Strict chin up, rest 1:30 before A1
Build to heavy 3 (H3) @ 2 RIR (84+%)
+
2 x AMAP @ 90%H3

– Build to a heavy three (H3) with 2 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

Back squat

3 x 7 @ 72-76% (2 RIR) Rest 3:00-4:00 b/t sets

3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex
Power or squat. Recommended weight: 45%, 50%, 55%, 60%, 65% of 1RM snatch. Rest 2 minutes between sets.

Te-veto
3sarjaa
-3

Outdoor workout

7 rounds for time
22 dumbbell overhead squats 22,5/15kg
500m run

4 x E2:30mom
4-5 weighted pull up

3 rounds in pairs

4 min AMRAP
Calories Echo bike

4 min AMRAP
Burpee broad jumps

4 min AMRAP
Calories ski

4 min AMRAP
Kettlebell front rack carry 2x32/2x24kg

*You go, I go with a training partner.

In Team of 2
AMRAP 15 min
30 partner Wall ball@9/6kg
20 synchro alt. DB snatch@22,5/15kg
100m sand bag carry @ 45/30kg (YG,IG, switch after each 20m)

Rest 3'

AMRAP 15 min
30 cal Row (YgIg)
20 synchro DB goblet squat @22,5/15kg
100 m DB Front rack carry @2x22,5/15kg (YG,IG, switch after each 20m)

EMOM 15 ( AMRAP )

1 minute : Bike Calories
2 minute : Walking Lunges
3 minute : Push-Ups
4 minute : Rest

Partner workout
EMOM 14 mins
odd: 20 synchro USA swing@24/16kg
even: 25 DU each ( 50 single under)

REST 3 mins

For time ( Split reps evenly):
6 rounds of
14 Wall ball@9/6kg
14 pull up kipping
14 machine cals
Timecap : 14 minutes