For Time :

10 Clean & Jerk @ 49%
8 Clean & Jerk @ 57%
6 Clean & Jerk @ 66%
4 Clean & Jerk @ 74%
2 Clean & Jerk @ 82%

( 5 - 12 )

For time :

Row 1000m/900m
14 Rower Over Burpees
15m Handstand Walk
Row 750m/700m
12 Rower Over Burpees
10m Handstand Walk
Row 500m/450m
10 Rower Over Burpees
5m Handstand Walk

TC 12

2 KIERROSTA:
- 30 s liike
- 30 s yhden käden kk-heilautus
- 30 s lepo

3 min lepo kierrosten välissä

Liikkeet:
- 30 s Goblet-kyykky + kk
- 30 s Askelkyykyt taakse + 35 kg tanko
- 30 s Kahvakuulan siirto lankussa (20 kg)
- 30 s Rinnalleveto
- 30 s Russian twist levypainolla
- 60 s Kelkan työntö (20 kg)
- 30 s Leuanveto (kumppari)
- 30 s Punnerrus
- 30 s Istumaannousu
- 30 s Yhden käden valakyykky + kk (16 kg)
- 30 s Yhden käden valakyykky + kk (16 kg)

Painot:
- Kahvakuula 16 kg & 20 kg
- Levytanko 35 kg
- Levypaino 10 kg + 20 kg
- Lila kumppari

Kelloon: 34x 30 s intervallit

emom 8
1) bike erg
2) box jump
Work 45 s.
- score is reps from box jumps

AMRAP 8

3-6-9-12 etc
Squat Snatches
T2B
@35/53

Rx`d

AMRAP 6,

2 rope climb
40 DU

Scaled

For time:

AMRAP 6,

1 rope climb
30 DU

For quality:
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

6x every 90s.
2 Block power snatch
+
1 OHS
75-80%

Rest day - what did you do?

BikeErg Interval
3 Min Easy
3 Min Mod (80-85 RPM)
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
6 Min Hard (95 RPM)

6 Min Easy
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
3 Min Mod (80-85 RPM)
6 Min Easy

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper
Total: 44 Min