AMRAP 3
- 5 squat snatch @40/30kg
- 8 burpee over bar
- 5 squat snatch
- max reps burpee over bar

rest 2min

AMRAP 3
- 8 shoulder to overhead @40/30kg
- 6 power snatch @40/30kg
- 8 shoulder to overhead
- max reps power snatch

rest 2min

AMRAP 3
- 10 dumbell squat @18/12kg
- 3/3 alt. devils press @18/12kg
- 10 dumbell squat
- max reps alt. devils press

FULL REST DAY. Tietty arkiliikuntaa ja venyttelyä mukaan jos tuntuu mut lataile akkuja muuten.

DEADLIFT

1x14
2x7

every 3min

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Viimeinen viikko tätä, lisää painoa viime viikosta!

• Scorpion Stretch - 60s each
• Lat Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 32
- 12 plate ground to overhead @20/15kg
- 8 burpee to plate
- 12 abmat sit ups
rest 1min
-12 air squats
-8 lunges @20/15kg plate (overhead)
-12 kettlebell swing @20/16kg
rest 1min

Amrap 8 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 8 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 8 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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Bench press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

AMRAP 15 (with a pair, split reps anyhow)

25 DB box step over
50 cal erg
25 DB snatch
50 Wall ball

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

5, 10, 10, 10, 10 toistoa