CONDITIONING
“Cindy”

20min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

RPE 5, maximum effort

Target: 20/17+ rounds and masters 17/15+ rounds.

Tailoring Options:
Use a rep scheme 3-6-9 to get 15+ rounds.

Raaka rinnalleveto 5x3 @75-80%

samat painot, tauot 2 min.

Front squat 3 reps EMOM 12
@70%

For time:

Row 1000/900m
50 American Swing 24/16kg
30 Kettlebell Squat 24/16kg

Five sets of deadlift at 75% of your 1RM. Don't go all out on the sets!

Workout
Every min for 9 minutes
min 1 - back squats x 8-10 reps @35/50kg
min 2 - Hang power cleans x 6-8 reps
min 3 - Shoulder to Overhead x 4-6 reps

-Rest 5:00-

Every min for 9 minutes
min 1 - back squats x 6-8 reps @42,5/60kg
min 2 - Hang power cleans x 4-6 reps
min 3 - Shoulder to Overhead x 3-5 reps

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

2.7.2019

Practice quality reps with an empty barbell or light weight:

Clean pull
Clean high pull
Power clean
Push Jerk
Split Jerk
Squat clean & jerk

2 mins on : 2 off ( 32 mins ) 4 Rounds

A. Bike 20/15 cal
10 dB thrusters 22.5/15kg
Max burpees

Rest 2 mins

B. Row 20/15 Cal
10 Snatches 40/30kg
Max pull ups.

Rest 2 Mins

Workout notes: post total reps A+B scale to get at least 30 secs on each AMRAP.
If it’s a bigger class. 10 start and 10 start on the rest. Reset erg machines.

12min

200m juoksu (säävaraus soutu/pyörä)
6+6 1-käden käsipaino thruster
5-10 leuanveto