Eilinen/Lepo

No break between rounds

2 rounds

• 1 minute @ 900-1000 cal/hr
• 30 seconds break

2 Rounds

• 40 seconds @ 1000-1100 cal/hr
• 30 seconds break

2 rounds

• 30 seconds @ 1100-1200 cal/hr
• 30 seconds break

2 Rounds

• 20 seconds @ 1400+ cal/hr
• 1 minute break

Score is your total calories

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

For time:
100 DU
30 hang clean@50/35kg
100 DU
20 STOH@50/35kg
100 DU
10 Devil press@2x22.5/15kg

EMOM 12':
a) 10 Thruster@40/30kg
b) AMRAP cal row
c) Rest

Tempo Front squat 3x1 35x1

65-70 % 1rm front squat

Every 2 min for 6 rounds

2 Push jerk + 2 split jerk

65-70 % of 1 rm split jerk

ACCESSORY: 30MIN

1. 10 Hip thrust + knee ext./bend on a rower

2. 10 + 10 Snatch grip one hand press

3. 10 + 10 (weighted) Cossack Squat

4. 10 + 10 One hand KB bench press with other hand on hold on top

2/19/20
Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

GRT(20)
4:00 on 1:00 off x4
2 farmers carry
4 turkish get ups
6 shuttle drops
(choose load)

Finisher
60 crunches
1:00 chest opener

"AMANDA"
9-7-5 reps for time of:
MUSCLE UPS
Squat snatch 60/40

Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg