otm 15:
snatch + hang snatch + ohs

Run 1,5 k 4 time

5 rounds
3 Chest to bar
6 dynamic push up
9 pa burpee box jump

Time gap 15 min

Working in teams of 4 complete the following 20 min AMRAP.
2 athletes work through AMRAP whilst 1 athlete rows for M and other athlete does burpees, athletes can switch at any point! Try to balance AMRAP, burpees and rowing.

50 thrusters 20KG
50HSPU
50 DU
50 Sit Ups

Score is;
Row total m
Burpee reps
AMRAP total reps

2 Rounds :

AMRAP 4

Run 400m ( Row 500m )
Remaining time :
6 Dual DB Hang Cleans 22,5/15kg ( Masters 45+ 15/10kg )
15 Sit-Ups

• rest 2:00 -

AMRAP 4

Bike 1000m
Remaining time :
14 Box Step-Overs 24"/20"
6 + 6 Hang KB Snatch 24/16kg ( Masters 45+ 16/12kg )

• rest 2:00 -

AMRAP 4

17 Burpees
40 Air Squats

• rest 2:00 -

Shoulder press 5x10

DB Bench Press

4x8

24min min alkavalla minuutilla

1. 20-40 tuplanaruhyppy
2. laite
3. 8-12 askelkyykky taaksepäin käsipaino pään yläpuolella 22,5-10kg
4. laite

Hang power snatch 2RM in 12 minutes

7min

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