12-minute AMRAP

1 – 2 – 3 – 4 – 5 – etc.
Squat cleans @ 83/61kg
Wall walks

– Rest 8:00 –

8-minute AMRAP

12/8 (cal) SkiErg
8 Wall balls @ 30/20 lbs !!!!
4 Bar muscle-ups

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practise consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the WBs and bMUs in unbroken sets. Control the pace with the SkiErg and transitions.
Pacing. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the WBs and bMUs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).

2 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Row in the remaining time
+
Once through @ increasing pace
15/12 (cal) Row
10 Wall balls
5 Burpee pull-ups
7 Dual KB Clean and jerks @ lighter than workout weight

– Rest 0:30 –

15/12 (cal) Row
10 Box jump overs
5 Chest-to-bar pull-ups
5 Dual KB Clean and jerks @ workout weight

– Rest 0:30 –

15/12 (cal) Row
10 Wall balls
5 Burpees over the rower
3 Dual KB Clean and jerks @ workout weight

AMRAP30

• 10 air squat+lunge R+lunge L
• 20 DB/KB Snatch alt.
• 400m Run
• 20 DB/KB Clean
• 10 DB/KB Thruster (5+5)
• 20 KBS
• 15 Goblet squat
• 40m plate carry (2 plates)

EMOM 12min

1. prowler push 50m
2. Gun walk x2
3. Banded triceps push down 15-20
4. TRX plank knees to elbows 15

Bench press 4x7

Snatch (Snakes n Ladders)

12 x 1 @ 80+% go every 1:30-2:00 between sets

Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Muscle snatch

5 x 2 @ 50%+, EMOM

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

2-3x

1600m

3-5min palautukset, tasainen vauhti

E2mom for 6 rounds:
a) 200-400m run
b) 15-25 cal row
c) 15-25 cal bike erg / air bike / ski erg

Työaika ~90s / intervalli, sykkeet @ zone 2 (HR 60-70% of HRmax).