10 Min amrap

• 2 Strict HSPU
• 10 Deadlifts 80/60

Score is total reps

AM: 50 min
Warm up for 5 min
1.Rowing intervals
A. 4 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.09, 2.09, 2.09, 2.09 (162 w)
Rest 3 min

B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.06, 2.06 (170-174 w)
HR 163/180
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 15 m

2.MU
- Drills
- MU 10x1 + 7x2
- MU x24

3.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

4.Weightlifting
Snatch + hang snatch 1+1
Go every 90 s. x 12, start @ 60 %

Half a pyramid (1-10) by starting a new round every 30sec.
Lasts 5 Minutes / 55 reps
Suggested testing weight: own bodyweight

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean
(perform a power clean then lower the bar to just above the knee & perform a hang power clean)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

Rinnalleveto + saksityöntö

Etsi päivän hyvä 1 + 2 RM, 12 min aikaa

EMOM12

A) 10 Back lateral raise
B) 10 Biceps curl
C) 10 Triceps

Etukyykky x 3

6 x E1,5MOM
korota joka min. Aloita 60 %sta

3-6-9-12-15-18-21-... (time cap 8 minutes)

Thrusters
Lateral Burpee Over the Bar

Teen female 20kg
Teen male 30kg
Sport female 30kg
Sport male 40kg
+35 female 30kg
+35 male 40kg
Elite female 40kg
Elite male 50kg

Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%