EILINEN / LEPO

TAI

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

21-15-9

standing bike
Db snatch @22,5/15kg

rest 2min after each round

1 MIN AMRAP

• Burpees

A:
Tall snatch + power snatch + snatch balance 8x1 @easy

B:
Power snatch + squat snatch 5x1+2 @moderate

Complete as many rounds as possible in 5 minutes of

• 12 front squats (♀ 85 lb ♂ 125 lb)
• 12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of

• 9 front squats (♀ 105 lb ♂ 155 lb)
• 9-cal. bike

12 MIN AMRAP

• 30 sec Erg
• 5 Front squats 50kg

Every 3 min for 12 min do:
10 seated barbell strict press, pick load
20 banded good mornings
30 russian twists, pick load

For time:
21 back squat, 47 kg
21 strict pull-ups
15 front squat 47 kg
15 strict pull-up
9 overhead squat 47 kg
9 strict pull-up

Time cap: 15 min

4 rounds, each round for time (6 min rounds):
Run 400m
30 wall balls 14 lb, 10 ft
20 chest to bar pull-up
10 chest to overhead, 47 kg

Rest 0 secs between each round

Push press
Every 2 mins for 10 mins

3 push press starting at 70% 1RM
3 push press
3 push press
3 push press
3 push press finishing at 85% 1RM