7, 6, 5

AMRAP15:
1. 20 DB snatch (22,5 kg)
2. 20 burpee over DB
3. 40 DB farmer's carry lunge (2x20 kg)
4. 60 DU

Share reps evenly.

5-minute row for max calories

Every 5min, 4 rounds
run 400m
15 2kb thruster
10 2kb sumo DL
- lepoa pitää jäädä vähintään 1min kierrosten väliin
- skaalaa tarpeen mukaan

TEKNIIKKA
- Rive
- Työntö / vauhtipunnerrus

AMRAP 20 raskaalla kuulalla
- Heilautus x 15
- Sumokyykky+pystysoutu x 10
- Rive+työntö x 5+5
- Eritaso punnerrus x 10
- Sit up vatsat x 10

AMRAP 8
- Heilurikäännös x 12
- Hypyt x 10
- Cluster x 5+5
- Lankku kuulan kosketus x 20

4 Rounds, each for time

800m Run
12 Toes-to-bars
6 Power clean and jerks @ 82,5/60kg
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

3 rounds for time:
20 cal bike
10 bar facing burpees
- 2min rest between rounds

• mee kierros kovaa!

INTERVALS

Every 3min x5
12 chest to bar
12 ghd sit up
35 Double unders

• tavoittele, et vähintään minsa jäis huilia kierrosten väliin

Maastaveto

Find your max in 10min.