AMRAP40 With parter:
300m juoksu
50 ilmakyykky, syncro
50 punnerrus, jaettu
300m
50 askelkyykky, Syncro
50 burbee, jaettu

Squat clean 3x1 @70-85%

A: banded explosive push ups 8x3
B: SA Kb press 5x2/arm
C1: push ups 3x20
C2: SA kb rows 3x15/arm
D1: SA DB flys 2x10/arm
D2: Banded triceps extensions 2xMax

Shoulder press 1x93% + 4x4x85%

A.
2 rds:
200m Run
6 Spider lunge + twist
6 Up & down dog

Rest 2min...

2 rds:
5-8 Deadlift
5-8 Muscle snatch
5-8 Press
5-8 OHS/Front squat

Mobility... (5min.)
- Couch stretch
- Pigeon stretch
- Shoulders
- Ankles/Calves

B.
3-5x
Right+Left hand:
5 Power snatch
5 OHS / Front squat
5 Hang Power snatch
5 OHS / Front squat

• Ohjeistus:
• Suorita kaikki 20 toistoa yhteen putkeen ilman taukoja.
• Skaalaa tarvittaessa toistoja alas.
• Valitse kyykkyyn joko Overhead tai Front.
• Voit tehdä kahdella tai yhdellä painolla.

C.
Bulgarian split squat:
1+1x28

• Ohjeitus:
• Suorita yksi sarja molemmille jaloille. 28 toistoa yhteen putkeen/jalka.
• Käytä tarvittaessa painoa.

D.
For time:
Run 400m
50 Squat jumps
Run 400m

(Time cap: 6min.)

• Ohjeistus:
• "Go hard, or (go/stay) Home"

3 Rounds:
50 Alternating Pistols
10 Ring Muscle-ups
10 Hang Power Cleans (225/155)

KILOS
102.5/70

12x every 90sec

1x squat clean + 2x hang power clean

Increase weight every second round.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
WRK 4:00 Rest 1:00 x3
12 dumbbell hopovers
24 plank taps
12 v-ups
24 mountain climbers

Finisher
60 bicycles
1:00 IT stretch

"AMRAP 8'
4 Rope Climb
8 Synch. Pull up
8 Synch. OHS @30/20kg
2' Rest
AMRAP 8'
4 Rope Climb
10 Synch. Pull up
10 Synch. OHS
2' Rest
AMRAP 8'
4 Rope Climb
12 Synch. Pull up
12 Synch. OHS @30/20kg
"

No workout