16min alkavalla 2 minuutilla
1. soutu
2. 5-10 leuanveto (rinta tankoon) + 6 raaka rinnalleveto, raskaahko paino

AMRAP 28, With Partner

Person A)

AMRAP One: Row Calories

Person B)

AMRAP Two:

20 Thrusters 42,5kg/30kg
20 Box Over Burpees 24"/20"

Both athletes work simultaneously. Switch performer after athlete b has performed the second amrap. Result is total reps. Calories, Thrusters and box over burpees.

Omatoimi:

Mikäli teet yksin, aloita Thrustereista ja Box overeista. Souda sen aikaa mitä niihin menee aikaa.

Heavy thruster
5-5-5-5-5, AHAP every set.

SO 2:00

12 Min AMRAP;
10 STOH 60/40Kg
40 DU's
10 T2b

Back Squat x5,
Weighted ring dip x5,
Weighted pull-up x5.
AHAFA, rest 1-2min btw movements

EMOM 15
Every minute perform:
Power snatch + hang power snatch
@60 - 70% of power snatch 1RM

Pause clean (3 sec pause below knee) + split jerk 2-2-2-2
-this can be done with partner and partner counts the pause

Working in pairs: YGIG
15 T2B
15 Burpee box jump overs

Complete full round and switch

1) Power Clean@70-80%
2) Mountain Climber
3) Plank Hold

push jerk