AMRAP 8 (REPS)

10 Strict HSPU
3 RMU
5+5 One arm Devils press 25/17,5kg

• Go by the feeling, good and solid lifts
• Rest 90-120s btw

3 RFT:
10+10 DB squat snatch L+R 20/15kg
15 Push-ups
20/16cal Row

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15min easy jog/walk
20min run @moderate pace (70-90% of HRmax)
15min easy jog/walk

Harjoituksen tarkoituksena on kehittää vauhtikestävyyttä. Tavoitteena on juosta yhtäjaksoisesti annetun ajan sekä tahdin puitteissa.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

then,

1-2 rounds:

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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8min AMRAP
Buy in 200 DU (after 3min 30sec move to next)
12 Power Cleans (60/45kg)
12 Push-ups

3min rest

8min AMRAP
Buy in 80 box jumps (after 3min 30sec move to next)
12 Push presses (50/35kg)
12 T2B

3min rest

8min AMRAP
Buy in 8 rope climbs (after 3min 30sec move to next)
12 Power snatches (45/30kg)
12 Cal row

FINISH with 100 core exercise moves

For time with a partner:
10-20-30-40-50
DB Hang Squat Cleans @2x22,5/15kg
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories AB/Bike/Row/Ski

Timecap: 25mins
*One person works. Split evenly.

5 RFT
500/400 row
12 HSPU
6 deadlifts 275/185

• Sub 400m run or 25/20 cal bike

Every minute
Klokov complex
(Clean dl + squat clean + front squat + push press + split jerk w/pause) 50%+ of cj pr

500m row or 400m run

Then, 2 rounds
10 banded pull aparts
10 seated dumbell press
10 good mornings with empty barbell

Strength and skill
2 strict press + 5 push press
E2MOM x 6

Starting at 40% of 1RM strict press and increasing weight from there.

Four Tabatas in 16 minutes
Tabata Box Jumps @60/50cm
Tabata Wall-Sit
Tabata Lunges
Tabata USA swing @24/16kg