Tekniikan haku

AMRAP 15

Buy-in Run 1200m
...into AMRAP
10 Deadlift 70/50kg
20 Sit-Ups
10 Push-Ups
0:30 + 0:30 Single Leg Plank Hold

Rest 3:00

Buy-in Bike 3000m
...into AMRAP
10 Push Press 40/30kg
30 Air Squats
20 Sit-Ups
0:30 + 0:30 Single Leg Plank Hold

Military bench press
3 x 12-15 reps

strict press
3 x 12-15 reps

5 rounds

30 sec row
30 sec thrusters with two DBs
30 sec burpees
30 sec rest

Jerk

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @40kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans
• 15 Cal Row

-Rest 4 min between sets-

A,
"Jerry"
For time:
Run, 1 mi
50 Push-ups
Row, 2 km
35 Push-ups
Run, 1 mi
20 Push-ups

Goal
Sub 30 mins.

B,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Landmine Press, pick load

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 push up

For time

• 30 toes-to-bars
• 20 lateral burpees over the dumbbell
• 10 alternating dumbbell snatches
• 24 toes-to-bars
• 16 lateral burpees over the dumbbell
• 8 alternating dumbbell snatches
• 18 toes-to-bars
• 12 lateral burpees over the dumbbell
• 6 alternating dumbbell snatches