EMOM 5
1 clean & jerk (70-75%)

AMRAP 18 You go, I go
10 shuttle run (1 rep = 2x7.5m)
10 rounds of Cindy

Cindy:
5 pullups
10 pushups
15 air squats

Interval work

5 x 30/20 Cal SKI
REST 3:00

*You get plenty of rest so make this hurt max effort each round. Don’t worry about slowing down.

AMRAP 35

Bike 2000/1800m
45 Box Step-ups 24"/20"
45 Sit-ups
Bike 2000/1800m
45 Air Squats
45 Hanging Knee Raise

3 Pausing Power Snatches @50% 1RM Snatch
2 Pausing Power Snatches @55%
1 Pausing Power Snatch @60%
3 Pausing Power Snatches @55
2 Pausing Power Snatches @60
1 Pausing Power Snatch @65

• Pause for 2sec in the hang and receive position before standing.
• Rest 1-2min btw sets

36 min Min (2:30 on 0:30 off)
3  rounds
1. Erg I
2. Amrap 30 Rope Jumps + 3 wall walks Or wall walk practice
3. Erg II Or Shuttle Run
4. Amrap 5 Burpee Swings + 5+5 lunges
*Easy 5-6/10 rpe work

5 sets:
3 Muscle Snatches + 3 High Hang Power Snatches (these should be LIGHTNING FAST!!)

Rx`d

2x AMRAP 8
12/8cal echo
10 wallball @20/14lb.
8 c2b

rest 4min between sets

Scaled

2x AMRAP 8
12/8cal echo
10 wallball
8 pull up

rest 4min between sets

4rounds: 20s ON/40s OFF
1) chin over bar
2) ring support
3) bottom of ring dip

4x7 min AMRAPs 


9 T2B

6 bar over burpee

3 clean & jerk (70% maksimista)

REST 3 min

10 DB Snatch

12 OH walking lunges with DB

30 DU / crossovers

REST 3 min

9 HSPU

6 D-ball squats

3 MU / C2B

REST 3 min

9 HS walk

6 Goblet jumps (KB)

3+3 Turkish get ups (KB)