AMRAP 8

4-6-8-10-12....
Wallball Shots
1-2-3-4-5....
Burpees

Shoulder Press

Build in 12 minutes Heavy Set Of 5

• after that 3 x 3 @ 70-80% heavy 5. Go Every 2:30

Part A).
Skill Primer
Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+3 / 0:03 pause in split)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

EMOM 15min

1. ghd 8-12
2. "advanced" shoulder tap 6/6
3. 3-5 Pull-up & rest of minute DU
4. db Bench Press 8
5. Machine of choice with moderate speed 45s

Thrusters ( Unbroken )

5 Sets Of Two reps. As heavy as Possible

You can rest overhead position

Bench Press

6 x 3 @ 80%

Warm Up (15min)
2 rounds
2 min cardio
5 inch worm + push up + 5 burpees
10 scapula pull ups + 10 ring row
15 hollow rocks
then some upperbody mobility and start strenght part

Strenght (25min)
Bench Press 2x10 and 3x6 reps, build to heavy 6 rep set
rest 2-3 min bwn sets
Banded Strict Chin Ups 3x10-15 reps, build to heavy set
rest 2 min bwn sets

Partner Metcon
12 min amrap
10 burpee (syncro)
20 push ups (YGIG)
30 ring row (YGIG)
20 abmat sit ups (syncro)

Snatch pull, 5 x5 105 %

AMRAP 20min, YGIG with partner

5 x push-up
10 x sit-up
5 x thruster 40/30kg
10 x db deadlift 50lb/35lb
5 + 5 hanging db reverse lunges

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

TAI

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%