Thruster

3 x 4 @ 65-75%, E1:00-1:30
2 x 8 @ 60-70%, E1:30-2:00
1 x 16 @ 50-60%

AMRAP10 w/ single KB:
8 hang clean, R
6 front squat, R
4 stoh, R
-rest 15-30s-
8 hang clean, L
6 front squat, L
4 stoh, L
-rest 15-30s-

Käsilläkävely&C2B✨✨

2.3.24 Perfo

24.1 lajin läpikäynti plus nopeat tipsit

Peruslämppä

Nopeus

24.1 verryttely

Open 24.1

Ring row 4x10
* -rest 2min*

Sotilaspenkki 3x6x65%
-3s stopit
-ala-asennossa paineet pois

Facepulls 3x20 / käsi
-yhdellä kädellä

Takaolkapääsoutu 3x20

Lankkusoutu kumpparilla 3x20 / puoli

Vipunostot maaten 3x20

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1(×3)

B.1) Clean & jerk 1+1
60%×1 70%×1 80%×1 85%×1(×3)

C.1) Snatch high pull
4×2 @90%

D.1) Front squat
60%×2 70%×2 80%×2 85%×2 90%×1 85%×2

E.1) Strict press
4×3 heavy

For time

• 21 dumbbell snatches, arm 1
• 21 lateral burpees over the dumbbell
• 21 dumbbell snatches, arm 2
• 21 lateral burpees over the dumbbell
• 15 dumbbell snatches, arm 1
• 15 lateral burpees over the dumbbell
• 15 dumbbell snatches, arm 2
• 15 lateral burpees over the dumbbell
• 9 dumbbell snatches, arm 1
• 9 lateral burpees over the dumbbell
• 9 dumbbell snatches, arm 2
• 9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap 15 minutes

”The Open is coming!”

In Pairs:

A) AMRAP 8min
Burpee to target (15cm)

-rest 5min-

B) AMRAP 10min:
27-21-15-9
Row
Thrusters (42,5/30kg)
* Both will perform the reps, IGYG full sets

-rest 3min-

C) AMRAP 10min
30 DU
15 DB snatch (22,5/15kg)
*alt full rounds with pair

3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min