AMRAP 18

12 over head squat 60/42,5kg
20 box jumps 24/20"
12 kb snatch 24/16kg alt.

• 5 Cycles X 3 Round of:
One-Arm DB Power Snatch (30/20Kg) 4 reps
Bar Muscle Ups 2 reps
0:45’’ rest each cycles

Leppeee

korkea työntöveto + raakarive + rive riipusta polvelta
(1+1+1) 1RM
(1+1+1) 95%
(1+1+1) 90%

Rive maastaveto, ilman loppuojennusta. 2 s pito ylhäällä
5RM
5@95%
5@90%

Voimarive (raakana) ilman lantio kontaktia

3x5

Hyvää huomenta liike

3x5@70-80 Te%

Jalat ei nouse lainkaan lattiasta.

1a) Banded Pull-Through: 3 x 20-25. Rest 30s.
1b) Banded Low to High Rotation: 3 x 10 ea. Rest 30s.

• 40 Min of:
Run 4’ @ 60% MHR +
6 Round of
3’ @ 65-70% MHR
2’ @ 75-80% MHR
1’ @ 85-90% MHR

"Whitten"

22 kb swing 32/24kg
22 box jumps 24/20"
400 m run
22 burpees
22 wb 20/14p

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)

Snatch-Snatch press- OHS- Snatch balance - OHS x5