Etukyykky 2RM.

Etsi etukyykyn 2 toiston maksimisi.

3x70%, 3x80%, 3+x90%

3 rounds for time of:

• Run 1 mile
• 50 pull-ups

Focus #1: Work Up to 80% 1RM Front Squat then
12 Minute E2MOM 3 Reps at 80%

Focus#2: Snatch Balance, form focus building to single heavy set with proper form

Score = Front Squat Wgt Used / Snatch 1RM

Rep Scheme

Every minute

3-3-2-2-2-1-1-1-1-1

Behind the neck jerk 7x1

#MetCon

##MC1 | 10’ AMRAP, 2’30” on/30” off each, of:

• BB thrusters (40/20 kg)
• flutter kicks
• burpees
• 5 mt. sprints

##MC2 | 21-15-9 reps for time of:

• tuck jumps
• sit-ups

20 Minute AMRAP of the following:
5 HSPU
10 Pistols (alternating legs for 10 total for both legs)
15 pullups

Focus: 2 x 800m run, Rest 5 minutes between efforts record SLOWEST time

Metcon: 6 RFT
- 6 Evil Wheels
- 12 Ball Slams
- 6 HSPU (L3), Pike/Box Push Ups (L2), Push Ups (L1)
- 12 Chin Ups (L3), 12 banded (L2), ring rows with hands in chin up grip L1

Score = Time / Time

AMRAP 15 min:
- 20 Wall ball shots (9/6 kgs).
- 20 Pull-ups.
- 20 Kb Swing (24/16 kgs).
- 20 cal row.