AMRAP40 With parter:
300m juoksu
50 ilmakyykky, syncro
50 punnerrus, jaettu
300m
50 askelkyykky, Syncro
50 burbee, jaettu

4 rounds:

6 chest to bar
8 db snatch 25/16kg
10 db squat 25/16kg
12 hr push-up
14 cal ergo

2 min rest between rounds

2x

20 barbell godmornings 40kg
15 DB bench press 27.5kg's
10 DB row L/R 27.5kg

3 Front Squat + 5 Back Squat

6 x ( 3 + 5 ) @ 50 - 60% of BS

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

145 min

1.WL
A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
- 25 30 35

B. Clean and jerk – 12 to 15 total sets
Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
- 50 50 52.5 52.5 55 55

C. Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
- 57.5 60 62.5 62.5 65 65 65

2.BMU
- 5 x 3

3.Conditioning
4 sets of intervals (A1 – A2 – A3 – A4)
A1. 8-minute AMRAP
16/12 (cal) row
64 Double-unders > 40
2 rope climb
Reps: 3 rounds

Rest 3-minutes before A2

A2. 7-minute AMRAP
7 Bar-facing burpees
7 Power clean and jerk @ 52.5/35kg > 30
7m OH walking lunges @ 52.5/35kg > 30
Reps: 3 rounds + 14 reps

Rest 3-minutes before A3

A3. 6-minute AMRAP
12/9 (cal) row
6 Bar muscle-ups > CTB
30 Double-unders
Reps: 3 rounds + 1 cal row

Rest 3-minutes before A4

A4. not done

For time:
- 5 rounds of Cindy
- Isabel
- 5 rounds of Cindy
- Grace
- 5 rounds of Cindy
Rest 5’

For time:
- 400m sled push 25/50kg
- 40 abmat sit ups
- 40 Deadlifts 40/60kg
- 40 burpee box jump overs
Rest 5’

For time:
- 30 Front squats 40/60kg (no rack)

Isabel is 30 snatches 40/60kg (power is ok)
Grace is 30 c&j 40/60kg

Time cap 55’ for total set

A) Deadlift Sadiv Set
12min 6reps

B) Tabata x2 20/10s

1

Air Squat
Push Up
Drop squat
Burbee

2

Knee Grab
Sitout
Plank
Bany Bear Box

Penkki sotilastyylillä ja 3x10 Pull Up

EMOM x10

5x2 hang clean (50-60%)
5x1 hang clean (60-70%)

BE FAST, not too heavy !!!
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