AMRAP 4

21/14 Cal Row
21 TTB
21 Front Squat 45/30kg

Rest 4 Minutes

AMRAP 4

15/12 Cal Row
15 TTB
15 Front Squat 52,5/37,5kg

Rest 4 Minutes

AMRAP 4

9/6 Cal Row
9 TTB
9 Front Squats 60/45kg

• Atletes will move at their maximal sustainable pace throughout each interval.

• Pace the row in way that will allow you to push for bigger sets of toes to bar.

• Aim for no more than 3 sets on the toes to bar any round / interval.

• See if you can hold on unbroken front squats. If you feel like you want to put bar down, pause at a full stand and shake out the legs. If after 5 seconds you still feel need to break, go ahead and put the bar down.

8x 20sec on:10sec off

Jokin kehonpainoliike
Esim, burpee, ergo, viivajuoksu…

3 rounds, 30sec on/30sec off
1. Thruster
2. Power clean
3. Toes to Bar

4+4 reverse lunge
Heavy of the day in 15min

Merkkaa tulokseksi isoin käyttämäsi paino

T2B & käsilläseisonta/kävely

WORKOUT 1

LIGHT WEEK 1/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 40% sn-% pal 2min

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SNATCH
2-3x1@50% pal 2min

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PAUSE CLEAN PULL + CLEAN + JERK *pause 2cm floor + knee + power position
1+1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@62% pal 2min

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BACK SQUAT
3@up to 76% pal 2min

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RDL *cl grip
4x3@60-70% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec SIDE PLANK
6@BB+weigth SEATED GOOD MORNING
8@DB HAMMER CURL

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Frog Stretch
3:00 Cardio

10 cal row
10 cal bike (xepex)
10 cal ski

10 rounds

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 1,5x BW
Benchpress 1x BW
Squat Cleans 0,75x BW

10 Cal Echo Bike after each round

AMRAP 13

55 Deadlifts 102,5/70kg
55 Wall Balls 20/14p
55 Calorie Row
55 Handstand Push Ups