AMRAP

Time cap: 30 minuts

Bar Muscle Up
1, 2, 3...
Air Squat
10, 20, 30...
Run
400m...
OR dbl under
5, 10, 15...

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
- Kipping Handstand Push-ups
- Negative Handstand Push-ups: Reps 8-6-4-2
- DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Rope Climb Sit to Stand: Reps 8-6-4-2
- Ring Rows: Reps 24-20-16-12

• Goals for 1a/1b - whatever scaling option is chosen all sets should be tough.

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

LÄMMITTELY
Tekniikkatikkaat
Liikkuen availut ja aktivoinnit

CIRCUIT
4 kierrosta - 40s./20s.
1. Tempaus vuorokäsin kp
2. Farmarikävely 1 KK
3. Goblet squat
4. Sivutaivutus seisten KK
5. Köydet

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

Narrow grip Bench press 20-16-12 reps

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

Find your 1RM Clean & Jerk of the day