4 Rounds x AMRAP 3

1000/900m Bike Erg
Max Distance Farmers Carry 32/22,5

Rest 1:00 Btw Rounds.

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

6 - 8 Sets:

1 Snatch Balance + Squat Snatch @ 75% - 90%

(from rack)

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
2 min Lat Stretch ( 1 min each )

Then...

1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded GM

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

Front squat 8-8-6-6 reps

10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Tosimiesten ja naisten kuntotesti.
Liikkeet tehdään omalla kehon painolla.
Tulos on toistot yhteensä.

Maastaveto max rep
Raaka Leuka max rep
Penkkipunnerrus nax rep
Takakyykky max rep

Laske toistot yhteen.
Hyvä tulos on +80 toistoa ja +100 on superb.

AMRAP 25 min
5 db thrusters 22.5 / 10 kg
20 situps or 10 GHD
20 pushups
10 cal row