"AMRAP 8'
4 Rope Climb
8 Synch. Pull up
8 Synch. OHS @30/20kg
2' Rest
AMRAP 8'
4 Rope Climb
10 Synch. Pull up
10 Synch. OHS
2' Rest
AMRAP 8'
4 Rope Climb
12 Synch. Pull up
12 Synch. OHS @30/20kg
"

For time:
4-8-16-20-16-8-4
Deadlifts
Box step ups

4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

A.
3 sets:
25 Wallball
10 BMU (strict pull-up)
25 Wallball
5 Squat clean (60kg)
1:1 rest

B.
4 sets:
1. 10+10 tricep pull (lateral/banded)
2. "21´s" Bicep curl (20kg)
3. 15 tricep pull down (banded)
4. 10+10 DB bicep curl

Starting Time 9:00
EVENT 1.
EVENT 2.
EVENT 3.
FINAL EVENT
Podium Ceremony

For Quality:
10 Snatches 60% of 1 RM
300 m Recovery Row
8 Snatches 70% of 1 RM
300 m Recovery Row
6 Snatches 75% of 1 RM
300 m Recovery Row
4 Snatches 80% of 1 RM
300 m Recovery Row
2 Snatches 85% of 1 RM
300 m Recovery Row
1-1-1 Snatches++ (Add weight every lift)

36 cal ASS
30 clean & jerk
24 cal ASS
20 clean & jerk
12 cal ASS
10 clean & jerk
10 dball over shoulder 50
10 clean & jerk
12 cal ASS
20 clean & jerk
24 cal ASS
30 clean & jerk
36 cal ASS

clean & jerk= 50 - 60 - 70 kg i hhv 30,20 og 10 sæt

Three sets of six reps of clean and jerk

3 rounds for time of:

• 50-m lunge in AFSAP
• 1 burpee per lunge step taken

AMRAP 15 (REPS)
12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg
Rest 90 sec btw. rnds.