AMRAP 12


30 Wall Balls

20 Push Ups


60 DU

for masters qualifier folks take this wod at RPE 7
and perform this on monday or instead of tuesday training

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

10:00 to warm up snatches

AMRAP 6:00
27 power snatches 75/55
27 burpees
Max calorie bike or row

Rest 5:00

AMRAP 6:00
21 power snatches 95/65
21 lateral bar burpees
Max calorie bike or row

Rest 5:00

AMRAP 6:00
15 power snatches 105/75
15 bar facing burpees
Max calorie bike or row

*score is total calories

behind the neck split jerk 3x2

Power Snatch + Snatch

4 x (1+1) x 78% (% power snatch)

Jerk

3 x 3 x 80%, 2 x 2 x 82%

Clean Pull

5 x 4 x 98%

Back Squat

2 x 5 x 80%, 3 x 4 x 85%

1.) Muscle snatch + press behind neck + ohs
10min emme
2.) Power snatch w/pause@catch 6 x 3
3.) Power clean + front squat + jerk 6 x 1+2+1
4.) 4 x
A.1)Push press x4
A.2) Odd object carry 30m(light)15m(heavy)

Band-pull-aparts, kämmenet ylöspäin vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x3x80%

Kyykky 6x2x80%

8 Deadlift @70-75%
8-12 DB Bench press @As heavy as possible
1-2 (Legless) Rope climp
Rest 2min...

• Super sets. No rest btw movements.

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Outdoor activities /

Basic Endurance 60 min

Row 1000m
10 + 10 Kettlebell Clean & Jerk 24/16kg
Bike 2000m
20 Wallball
Echo Bike 40 Calories
20 V- Ups

Full body EMOM 15
1. 5-10 push ups + 10 bicep curls
2. Hack squat 10 (book under heels)
3. 15 sumo high pulls

Core
14 plank object move
30-45 secs hollow hold
Rest 1 min x4

10 Minutes AMRAP:
12 deadlift
9 hang clean
6 push press
40 star jumps