AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

4 rounds (12min total) 3-2-1 x 4

• 400m Run
• 20 DB Clean & Jerk (2x15Kg)
• 400m Run
• 20 DB Thrusters (2x15Kg)
• 400m Run
• 20 Devil Press (2x15Kg)
• 400m Run

30-20-10

Single arm Russian swing (Dumbell 15Kg)
Burpees

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

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

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

20 min

• as Many Bear complexes with 60kg as possible

score is total rounds

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 70 / 48 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 61 / 43 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 52 / 38 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 43 / 29 kg