AMRAP 10 minutes

Stairs method reps
1-2-3-4-5-6-7-8-9-10.....

Power Snatch @40 kg
KB Swing @ 24 kg

Snatch Press, four sets of fours.

Hang Snatch Pull, five doubles.

3 x 5

Raaka rinnalle veto korokkeella, ei jalkoja

1)warm up
-shoulder mobility
-shoulder strength (side raises)
-side planks

2)strength
each 2 min for 14 min
-2 push press + 3 push jerk all at 65-70% of 1 rep max jerk
-(6-10) strict T2b or Knees to elbows or just knees raises "all strict no kip"

3)METCON
EVENT 1 RX (Amman ultimate fitness throwdown)
10 min AMRAP
20 box jumps over
20 power cleans(115/75)
20 T2B
20 dead lifts(115/75)

6 rounds for time:
• 12/10 AirBike calories
• 10 Toes to Bar

Goal: 11 min

korokeelle tempaus

#Strength | 15-10-6-3-6-10-15 reps of:

• BB overhead squat

#MetCon | 10’ AMRAP of:

• 10 push-ups
• 20 air squats
• 30 sit-ups
• 40 rope jumps

Maksimi kakkonen OHS. Lähtö maasta