AMRAP16
Soutu 200/250m
Am.heiluri 15
Maljakyykky 10
Vauhtipunnerrus 10

HUILI 2min

AMRAP16
Vuorikiipeilijä 40
Russian twist 20
Heilurikyykky 10
Burpee yli kuulan 5

Jerk balance 3x3

Partner workout

AMRAP 12 Minutes (relay style)
12 Dual DB Hang Squat Clean@2x15/10kg
9 Burpee over DB
9/6 cal Machine

• switch after every full round Rx+: 2x22,5/15kg

4 Minutes Rest

For Time (You go, I go)
100 Simple Under (each)
80 Wall Ball @6/4kg
60 Partner Medball Sit-up
40 Dumbbell Box Step Over @1x15/10kg
20 Clapping Push up
In Remaining time max cal Machine

Time cap: 15 min.
Rx+: 50-50 DU, Medball@9/6kg, DB@22,5/15kg

1) E3:00 x4:
12 sumo maastaveto @hevi kuula(t)
6 tiukka leuka/matala rengas/tanko räkissä

2) emom12:
1: :40s reipas laite
2: 12 farmarimave @2x kuulat
3: 12 kulmasoutu @2x kässärit
4: 12 linkkari

Military bentch press
3*20

High hang snatch + snatch 5x1+1

Warmup
10 min

keep rest times between sets at 60 to 90 sec

Snatch tech
60-70% of 1RM

5 rounds
2 x hang snatch

6 rounds
2 x hang power snatch

Heavy snatch grip DL
150% of 1RM
4 sets of 3 reps

Deadlift
Build up to 85-90%
3 sets of 3 reps @built up weight

Heavy & explosive Pendley row
3 sets of 5 reps
RPE 7-8

Bent over row
3 sets of 10 reps
RPE 7-8

10' AMRAP
12 dbl KB swing @ 2x16/12kg
9 box jump
6 dbl KB thruster

C&J

A) E90SEC X8-10

• 1 Clean Pull + 1 Hang Clean & Jerk

*Build to days technical heavy
*kyykky tai poweri

B) Lifting Metcon

3 Rounds Each For Time:

• 600m Run
• 3 Rope Climb
• 4 C&J @80%

*rest 3min between rounds

Strength

A) 3 Rounds

• 20/20m Mixed KB Rack Carry (OH+FR)
• 20-20 Heavy KB Suitcase Carry
• 10-15 Heavy KB Swing

*rest 45s between movements + 2-3min between rounds

B) 3-4x Superset:

• 10-15/arm KB See Saw Press
• 10-15 Seated DB Lateral Raise

*rest 2-3min between sets

Kapee pena