AMRAP 12

8 Ring Dip
8 Toes To Bar
8 Double KB Hang Clean & Jerks 2x24/2x16kg

Deadlift 4x3

10 rounds for consistency:

14/11 cal row, bike or run
7 dual DB push presses
14 air squats
7 dual DB burpees
14 sit ups
45" rest

For time

Back squat 4 x 5

Part A).
Skill Primer
Muscle Clean & Tall Jerk (5-8 sets x 2+2)

Part B).
Low Hang Clean, Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

3-minute Echo bike + 3-minute Row
+
2 rounds @ increasing pace
1 Rope climb
4 Handstand push-ups
2 Power snatches
4 Overhead squats
60-seconds Air bike/SkiErg after each round (alternate rounds)

20 rounds
1 power clean ( your choice)
3 bfb
5 wb

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1(L+R=1 rep)
C: SA ”poor mans” SA Push ups 3x3/arm
D: DB Bulgarian split squat 2x8
E: SA KB rows 2x15/arm
F: Push ups 2xMax

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt