20 mins AMRAP
15 Romanian Deadlifts 70/55kg
10 DBL DB Shoulder-to-Overheads, 2x 25/15 kg
Sandbag Carry, 60/45 kg, 30 m
12 Toes To Bar
- have focus on keeping every movement unbroken
- keep moving trough out the amrap
- we are looking to get 5+ rnds minimum
- RPE 9

SKILL 3/6

10 min skill of your choice

Tempaus

Rästi

1. PART (00:00 - 07:00)
7 min AMRAP:
- 21 x Wall Ball (9/6 kg)
- 15 x High Box Jump Over (75/60 cm)
- 9 x Devil’s Press (2 x 22.5/15 kg)

2. PART (07:00 - 14:00)
7 min time to find max weight for:
Hang snatch + 2 x OHS

REST 2 min (14:00 - 16:00)

3. PART (16:00 - 23:00)
7 min AMRAP:
- Buy-in: Row 900 / 1100 m
- Rest of the time: 1 x T2B + 1 x Pull up

In Teams of 2- for time- I go U Go

3 rounds of
30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

70 Cal Row

2 rounds of
30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

70 cal Row

1 rounds of
30 T2B
40 Wall Ball
30 Double KB Front squat @24/16

Tc:40’

• Go fast and moderate weight

• work/rest 1/2

3x3 Back squat

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten
band pull aparts + banded hip activation

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 push press

Weightlifting&Strenght
Every min for 3 minutes
2 Hang Power Clean + 1 Push Jerk @60-65%
rest 2 min
Every min for 3 minutes
1 Hang Power Clean + 1 Push Jerk @70-75%
rest 1 min
Every 30sec for 6 times (3 mins )
1 Power Clean + 1 push jerk @80-85%

Squat clean + Front Squat + Split Jerk
4 sets 2+2 reps @60-65-70-75% of 1rm c&j
go every 2-2.5minutes

Squat Clean 3x1
80-90% of 1rm front squat
go new lift every 1-2 min

For Quality
Every 5 min for 15 minutes (3 sets)
max reps double unders in 1 min
max reps ghd sit ups in 1 min
max reps rope climbs in 1 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut

5 reps at 5RM