Amrap15:
15 deadlift
12 hang snatch
9 push press
6 cal machine
*kaikki liikkeet samalla käsipaino parilla!

E1:30 x8 alt A/B
A)
2 push press
B)
4 back squat

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For total reps

• 3 minutes of burpees
• 1 minute of muscle-ups

4 wall ball / t2b/hspu
2 wall ball / t2b/ hspu
6 wall ball / t2b / hspu
4 wall ball / t2b/ hspu
8 wall ball / t2b / hspu
6 wall ball / t2b/ hspu
10 wall ball / t2b /hspu
8 wall ball / t2b / hspu
12 wall ball / t2b / hspu
10 wall ball / t2b / hspu

Rest when needed.
Quality.
Raiser can be used hspu.6kg wb

Floor press
7-7-7-6-5
@Increasing weight.
Rest 2:00

Syklin eka viikko!
Nappaame tähän kyykyn kevyemmin alle, ens viikolla otetaan taas raskas ykkönen!
tempauksessa voit kokeilla hieman raskaampaa rautaa heti viikon alkuun!

Alternate B1/B2

B1. Bulgarian split squat – 4 × 8/side @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Hip thrust – 4 × 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1

Every 3 minutes for 7 sets, complete

• 10/15-calorie Echo bike
• 10 knees-to-elbows
• 100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

CLEAN & JERK COMPLEX

Find heavy weight of:
2 power clean + 1 front squat + 1 jerk