AMRAP 38

120 Wallball Shots 20/14p
*
120 Calories Bike Erg
*
50 Burpee Box Overs 24"/20"
*
120 Deadlift 60/40kg
*
120 Dumbbell Snatch 22,5/15kg

• After each movement rest 1:30 ** Split reps as you like

Deadlift, work up to heavy 3RM
+
2x6 @85-90% of 3RM

20min amrap:

• 6 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 6 burpee
• 6 swingi (ven.)(N 24kg / M 32kg)
• 6 askelkyykky
• 6 etunojapunnerrus (hand release)
• 6cal soutu

6x3 Explosive Squat @ 60% of 1RM

• Use 3s. to descent, then explosively come up
• Immediately after each set of 3 reps do 5 hurdle jumps, or 5 high box jumps
• After jumps rest 3min

3 kierrosta

15-12-10 toistot
hauiskääntö
Vipunosto sivulle

Find Your 1 RM in 17 minutes.

Snatch Pull

3 x 3 @ 50-55% of Deadlift

Go every 2:30

AMRAP 11

15 Goblet Squats 24/16kg
30 Double Unders
10 Push-Ups

40% x 5
50% x5
60% x 5

40% x 5
50% x5
60% x5