AMRAP 13

7 Deadlift 70/50kg
20 Air Squats
3-6-9-12-15-18....Bar Over Burpees

1) Stretches, 2x1min each:
- Runners Stretch
- Couch Stretch
- Cobra Stretch

2) Warm-up / Activation Exercises:
2x15 Band March w/ 5s hold (both=1 rep)
2x15 Banded Glute Bridges, slow & controlled w/2-3s hold on top, relax at the bottom

3) Strenght:
A. 3x6+6 Single DB Pause Bulgarian Split Squat (3sec)

B. 3 Supersets:
10 Heel Bridge SL Hamstring Curl into SL Glute Bridge (1=1)
30s Wall Sit
1:00 Rest

4) Exercise:
3 rounds for quality
15 Double DB Walking Lunges (1=1)
15 DB Hip Thrusts
15 Prone No4 Knee Lifts L+R

5) 3 sets of:
3x15 Seated Banded Hip Abduction (15 straight up, 15 bent over, 15 lean back = 45 reps straight)

5x burpee
10x push-up
15x sit-up
20x air-squat

A,
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]

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

B,
Complete as many rounds as possible in 10 mins of:
10 Squat Cleans @43/30kg
10 Pull-ups

Goal: 5+ Rounds

C,
3 rounds for quality of:
Plank Hold, 20 secs
Plank Jack, 20 secs
Forearm Plank Seesaw, 20 secs
Rest 1 min
5 Hanging Knee Raises
4 Hanging Leg Raises
3 Strict Toes-to-bars
Rest 1 min

6 x AMRAP 2, rest 1:00 btw sets.

Row calories
Bike Erg

Alternating

5 sets and 15-20 reps each before moving on to the next:
- Reverse Lunge Steps
- Hip Thrusts or Glute Bridge (take your pick)
- Bulgarian Split Squats L+R
- Side Lying Hip Raise (clamshell)

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

Maksimiaika:

• wall sit (max aika)
• 1min lepo
• 1-jalan wall sit oikea jalka (max aika)
• 1min lepo
• 1-jalan wall sit vasen jalka (max aika)
• 1min lepo
• wall sit (max aika)

Keskity tekniikkaan. Jalat lantion leveydelle. Selkä ja pää seinässä kiinni. polvikulma 90 astetta. Käsillä ei saa nojata polviin. Jos asento muuttuu kesken kaiken tai joudut korjaamaan asentoa, suoritus loppuu siihen.

Lepää tasan minuutti settien välissä. Laita tulokseen saavutettu aika lepoineen päivineen.

3x15 Banded Lat Pulldowns L+R
- Pull elbow to the side close to the body
- Wrist neutral and the thumb pointing to your chest

30 min EMOM

10 rounds:
1) Alternate between 12/10 kcal Row and 60 DU
2) 3 Snatch (moderate/heavy weight)
3) Rest