AMRAP 12

40 DU
16 DB hang c&j @22,5/15kg
8 burpee box over

For time:
1,600-m run
100 wall-ball shots (6/9 kg)
100 KB snatches (16/24 kg)

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Option 2
For time:
1,200-m run
100 wall-ball shots (4/6 kg)
100 KB snatches (16/12 kg)

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Option 3
2 rounds for time:
400-m run
25 wall-ball shots (4/6 kg)
25 KB snatches (12/8kg)

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Goal & Intensity:
– Push your pace on the run and aim for big sets on the wall-ball shots and kettlebell snatches.
– This long chipper is all about managing fatigue and maintaining movement quality throughout.
– The fast run sets up a challenging wall-ball effort right after.
– Both the wall-ball shots and snatches should be performed in sets of at least 10 reps.
– Keep full range of motion in the wall balls even when tired: squat below parallel and throw high.
– Pull back with your elbow before punching the kettlebell overhead to avoid banging your arm.
RPE: 8
Training Focus: Conditioning and load-cycling – this session builds endurance, barbell/kettlebell control, and mental grit. It’s a great benchmark to measure pacing and movement economy under fatigue.

21 x alkavalla 30s

1. 3 raaka rinnalleveto riipusta @65-75%
2. 3-5 leuanveto
3. 7 maljakyykky kp

7 nopeatempoista kierrosta. Muodosta 3 hengen ryhmä, jossa samat painot kaikille. Siirry ripeästi seuraavalle pisteelle ja tee toistot pois, skaalaa tarvittaessa leuanveto versioon jonka pystyt suorittamaan nopeasti.

Alternate for 30 Mins
1. 5-8 strict pull ups
2. 10 shoulder press 40/30kg
3. 30-50 DU's
4. 30/30 sec side plank
5. 3/3 Turkish get ups

Push Press
4x4 @77,5%++

3 sets
10 Controlled Touch and Go Deadlifts
”Max set” of Pushups (in a hard position)

3 x 10 front rack lunge

For time:

15-12-9-6
hang power snatch @40/30kg
pull up

15min

20 boksillenousu käsipainon kanssa
20 käsipainotempaus

10min alkavalla minuutilla

1. max cal soutu
2. 6-8 rinnalleveto + työntö 60/40kg