AMRAP 20:
Run 400 meters
Rest 30s

• Goal is consistent times across all sets. Pace yourself to allow this.

AMRAP 8

5 strict press 50 kg.
10 pull-ups
15 sit-ups

1-5min: 2x Snatch pull + Snatch @70-75% 1RM
6-10min: Snatch pull + Snatch @80-85% 1RM
11-15min: Snatch @90-95% 1RM

A: High bar back squat 5-3-1
B: Clean pull 2-2-2-2-2
C: Leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

For time

100 cal row
90 Goblet squat
80 push up
70 cal skiergo
60 lunges
50 cal ab
40 pull up
30 s2o
20 Du
10 Hspu
5 Power clean

100 burpee pull-ups
Every minute 3 deadlifts 130kg

20 min timecap

AM: 40 min
2 min run/1 min walk
HR 128/158
6 km, 6.45 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
Easy bike for 45 min
Avg. pace 2.30/1000 m

AMRAP 15:
12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups
Rx – 50/35lb Dumbbells

For time:
20 pc&j 155/105lbs or 60% of POWER SNATCH PR
125 wallball
20 Power snatch
125 DU
TIME CAP 15min

Amrap 15
10 dl 100kg
15 cal row
20 wb 9kg