Amrap 4
16 Sumo dL high pulls 42,5 /30kg
8 T2B

rest 2 min

Amrap 4
8 C&J 42,5 /30kg
8 T2B

Metcon (reps)

AMRAP in 15 minutes of:

10 DB hang squat cleans (2 DB’s)
10 Push-ups

Choose a moderate weight for the dumbbell cleans.

otm 10:
uneven: 3 front squat
even: 3 back squat
(kevyt)

Build up to a heavy single power clean & push jerk for the day.

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20

Power Snatch (40/30kg),
Bar Over burpee

"Kalsu"

For time:

100 thrusters 60/42,5kg

*otm 5 burpees

TC 30

previous 12.12.2017

Amrap 10 Partner wod
15/13 cal row
Partner A aloittaa soudusta ja partner B tekee sillä aikaa 20 DU + 10 V-ups.

In turns with a partner,

Complete
50 OHS, AHAP
100 front rack barbell lunges, AHAP
100 weighted abmat sit ups (with a plate), AHAP
50 sumo deadlifts, AHAP

You can divide the reps between the partners, and you can change the weights as you need to.

The result of the game is the total of KGs lifted with you and your partner.

TC 40 min

Working in Teams of 2:
2km Row ( partner must hold on pull up bar)
80 Power Cleans
60 STOH
40 Snatches
100 syncro Burpees

30 Min Time Cap. 60/40Kg barbell (Ygig)

3-5 rounds for quality

7 stiff legged deadlift
7 + 7 bulgarian back squats

you choose the weights ! Rest as needed between the sets.

In stiff legged deadlift you aim to keep both your back and legs straight while deadlifting. The plates/ barbell does not need to touch the floor at the bottom position. Adjust the depth according to the mobility (Back has to remain straight)