Clean & Jerk

( 2 x Squat Clean + 2 x Jerk ) x 8 Every 3:00. Start ~60% and building heavy.

3 Rounds For Time :

50 Double Unders
10 Abmat HSPU
25 Sit-Ups

TC 8

12min AMRAP
6 burpee over DB
10 DB squat 22,5/15
14 DB one arm hang clean & jerk

AMRAP 7

1-2-3....etc.
Squat Cleans
Wall walks

Barbell 60/42,5kg
Master 45+ 50/35kg

Shoulder press
4x3 90%

12min alkavalla minuutilla

1. 20m 1-käden farmarikävely
2. 6-10 valakyykky 20/15kg
3. 10-20 puolilinkkari pallon kanssa

Taas liikkeitä joita ei ole tehty ihan viime aikoina, joten lähde maltillisella kuormalla tunnustelemaan

AMRAP 15

12 box over jump
10 ttb
8 s.a devils press@22,5/15kg

For time:

21-15-9

Power clean
Bar over burpees

M:45kg
W: 35kg

TC: 8

AMRAP 12:
10 Deadlifts 100/70kg
10 Double Dumbbell Push Presses 22,5/15kg
10/7 Calorie Assault Bike/ 100m Run/ 14/10cal Row

AMRAP 10:
15/12 Calorie Row
3 Power Cleans
15/12 Calorie Row
6 Power Cleans
15/12 Calorie Row
9 Power Cleans
15/12 Calorie Row
12 Power Cleans

Barbell: 60/40kg

Row options:
200 Meter Run
12/9 Calorie Assault

Add 3 Power Cleans per round for 10:00