AMRAP 12

10/7 Calories Row
10 Kettlebell Swing
200m Run

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Clean and jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Muscle snatch

Build to 1RM

– Two things NEED to happen for a good muscle snatch: 1) Continued acceleration of the barbell, 2) You have to finish the pull.

3 rounds @ steady pace
6 Windmills e/side
3-minutes Echo bike
6/side DB bird dog rows
3-minutes Echo bike

3 rounds @ steady pace
6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell
3-minutes Row

Jumping rope & pistol squat 2/2

• Single under
• Double under
• Crossovers
• Pistol squat variations

AMRAP 12
20m + 20m OH carry
20 jumping rope
10 pistol squats
10m burpee boardjumps

*pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

2x3@barbell, 3x3@75%, pp-%, rest btw sets 2min