For time:

• 25 x knees to elbows
• 60 x front squat (take the bar from the floor, use 50% of 1RM)

Every time you drop the bar, do 8 x knees to elbows.

amrap 8:
pareittain:
5 box jumps
5 wall ball
5 kbs 32/24
toinen tekee toinen lepää
lepo punnerruksen yläasennossa

Good morning 2x10

3 x 8 min AMRAP

AMRAP 8

21/17 Calories Row
12 Thrusters 42,5/30kg
7 Pull-Ups

Rest 4:00

AMRAP 8

30/23 Calories Bike Erg
15 Weighted Box-Step-Ups 24"/20" ( DUAL DB´S 22,5/15kg )
30 Dual DB Deadlift 22,5/15kg

Rest 4:00

AMRAP 8

Run 800m ( 50/40 Calories Echo Bike )
Remaining Time:
20 Push-Ups
30 Air Squats

4 x 2 min
alt leg split jerk
3+3 reps

---

Stimulus:
Build balance and coordination in the split position
Reinforce stable receiving mechanics
RPE 5–6, Light to moderate, fully controlled
Coach tip:
Alternate lead leg every rep
Stabilize before standing up

3x Heaving Snatch Balance + Snatch Balance + Overhead Squat @ 60% of max Snatch

7min AMRAP:

• 7 KB Swing @ 32/24kg
• 7 Burpees
• 12 Air Squats

As Many Reps as Possible in 15 minutes of :

60 Double Unders
30 Wallball Shots 20/14p ( at least 5 reps & change )
15 Burpee Box Over Jumps 24"/20"

*Split as you like

Urheilija Veera V. 590 reps

Kuntoilija Jukka V. ”Ei oo meille Särkän kanssa homma eikä mikkää”.

Strict pull up 8x3 with 60 secs rest!

4x3 snatch grip deadlift