AMRAP 12
8 front rack lunges @2x22.5/15kg
6 burpee over dbs
8 ghd sit ups / abmat sit ups

• rest 5min

FOR TIME:
32 front rack lunges @2x22/15kg
24 burpee over dbs
32 ghd sit ups / abmat sit ups

24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds, 10 minutes each with a partner:

80/65 cal row
60 wall ball@9/6 kg
40m single arm overhead walking lunge@22,5/15 kg
20 dumbbell bench press@2x22,5/15 kg
AMRAP syncro burpee in remaining time
rest 2:00 minutes between sets

A. In a 12 min Windows
Run 800m
+
AMRAP of
3 Pullups/C2B/MU
6 KB Hang Clean & Jerk
12 KB OH Lunges
18 Lateral Jump over KB

Rest 3min

B. In a 12 min window
60/50 Calories
+
AMRAP of
3 Wall Wales
6 SA Devils Press
9 DB Squats
12 Situps

Rest 3min

C. AMRAP 12
6 Handstand Pushups
12 DB Snatches
24 Squats
36 Double Unders

2-3sets:

3+3 TGU
30+30s side planks

A,
Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
21 Wall Balls, 9/6kg
21 Power Snatches, 34/25kg
7 Bar Facing Burpees
18 Wall Balls,
18 Power Snatches,
7 Bar Facing Burpees
15 Wall Balls,
15 Power Snatches,
7 Bar Facing Burpees
12 Wall Balls,
12 Power Snatches,
7 Bar Facing Burpees
9 Wall Balls,
9 Power Snatches,
7 Bar Facing Burpees
6 Wall Balls,
6 Power Snatches,
7 Bar Facing Burpees
3 Wall Balls,
3 Power Snatches,
7 Bar Facing Burpees

Goal
Sub 15 mins.

C,
3 rounds for quality of:
30 Banded Good Mornings
10 Kneeling Kettlebell Halos, pick load

Every 3 mins x 10 sets alternating between A and B :

A:
16 Gorilla row (8/8) @ 2x24/16kg
16 farmer lunges (8/8)
8 Dual KB burpee
Remaining time is rest!

B:
24 Double under
24 Box jump over@60/50cm
12 incline push up on box
Remaining time is rest!

LÄMMITTELY
10:00 Minuuttia
5 Valakyykkyä
5 Muscle snatch polvelta
5 Niskan takaa punnerrusta
5 Raakatempausta polvelta
5-10 Sumo deadlift hi-pull kahvakuulalla
10 Samsonin venytystä

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KUNTOHARJOITUS

Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1 Raakatempausta polvelta
20-18-16-14-12-10-8-6-4-2 Sumo deadlift hi-pull kahvakuulalla
Aikaraja: 12:00 minuuttia

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HUOMIOITA

Harjoituksen tarkoitus on kehittää voimakestävyyttä, suuntautumiskykyä sekä hieman räjähtävyyttä. Tavoite on tehdä annetut liikkeet läpi mahdollisimman reippaasti.

Hyvin onnistuneessa harjoituksessa saat tehtyä useita toistoja putkeen ennen pikaista ravistelutaukoa. Painojen tulisi olla kevyehköt. Suurimmat haasteet tulevat lähinnä otevoiman ja hapotuksen kertymisestä, eikä niinkään voimien loppumisesta.

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BONUS

3 Kierrosta,
5 Valakyykkyä paussilla pohjaan
10 Etunostoa tyhjällä levytangolla
10 Selän ojennusta selkäpenkissä
Lepää :30-:60s liikkeiden välissä. Hyvä polte kohdelihaksiin

A. AMRAP 15
20 Cal. Bike
500m Ski

Rest 3min

B. AMRAP 15
20 Cal Echo Bike
500m Row