AMRAP 14 (REPS)

6 Hang Squat Clean
6 Shoulder 2 Overhead
6 Back Squat
6 Bar Over Burpees

Rest 1 min between rnds.

Barbell 65% todays complex max.

Omatoimi:

Tankoon rautaa edellisen kompleksin isoimmasta painosta 65%, pyöristä ylöspäin. Takakyykkyjen jälkeen tanko nostetaan pään yli ja pudotetaan eteen. Mikäli käy semmoinen haveri että pudotat tangon selän taakse suorita 10 ylimääräistä bar over burpeeta.

EMOM 10
2 Power Cleans

-work up to heaviest possible 2RM

10 strict t2b
10 v-sit up
15 hollow rocks
1 min plank

Rest 1 Min and repeat 3 rounds

3x2 reps, build to heavy double right affer those 3-pos clean inside 8 min.

For time
150 double unders
75 ring row / 50 pull ups / 30 c2b pull ups or 15 bar muscle ups
rest 1:1
For Time
150 air squat
50 push ups / 30 ring dips or 10 ring muscle ups

Perform anyhow. I recommend something like 5 rounds 30 double unders + 10 pull ups
2 ring muscle ups + 30 air squats for 5 times.

time target 7-9 minutes on each metcon

Leuanveto 3 x sama määrä kippaamalla

2 min tauot

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