AMRAP 6

Max Wallballs 20/14p

EMOM 5 C&J 60/42,5kg. Start at C&J

4 rounds:

20s pvc strict press
10s pvc oh hold

1 round:

1:00 plank

4 rounds:

20s wallsit
10s rest

1:00 Active Spiderman
1:00 Active Samson
1:00 Frog
1:00 Banded Ankle distraction / Side
1:00 Child pose on box

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

11 Min AMRAP

12 HR Push Ups
18 KB Snatch
6 Handstand Push Ups
50 Double Unders

@24/16kg

Skill: Clean Practice

Wod: “DON’T DROP THE KETTLEBELLS”
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts
40 meter Dual Kettlebell Farmer's Carry
10 Dual Kettlebell Thrusters
40 meter Dual Kettlebell Farmer's Carry
@2x20/12

Don’t drop the kettlebell for a hundred reps.
From this workout you can identify lack of muscular endurance in either of this whether it is bending, squating, upper body push or grip.

A: Shoulder press 1rm
B: Bench press 3set
C: Pec dec 3x10
D: Triceps push downs 3set