AMRAP 12 (REPS)

30 Double Unders
3 Thruster @ 80% 1 RM OTD.

EMOM x8

1) 10-15 wallball
2) 12 reverse lunge Double kb/Db

For time :
00:00
50/40cal row
25 pull up
**
10:00
40/30cal row
20 pull up
**
20:00
30/20cal row
15 pull up

(Target under 5/4/3min, Time cap 8/7/6min)

AMRAP 20

In Pairs
YGIG/round

15 Unbroken Wall Ball
12 T2B
9 HSPU
6 Burpee pull up

"Bell"

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Snatch Technique

5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Snatch Drop
5 High Hang Squat Snatch
5 Hang Squat Snatch
5 Squat Snatch

2 Rounds Stick or Empty Barbell, Every 4:00
then
2 Rounds Empty Barbell or 25-35% of Squat Snatch, Every 5:00
then
2 Rounds 25 - 35% or 40 - 45 % of Squat Snatch, Every 6:00

5 RFT:

7 Hang Power Clean 50/35kg
10 Pull Ups
15/11 Cal Row.

TC 15 min.

In 15 minutes

Hang squat clean + split jerk 1+1RM

"Metcon (quality)

6 Rounds for quality:
1) :45s row
2) 1-2 Rope climbs or 2-3 Rope lowers
3) 10 KB Taters, light weight

"

---

"Palauttava harjoitus, jossa mallaillaan vähän köysikiipeilyä sekä KB tateria.

Vauhti pitäisi olla sellainen, ettei treenistä aiheudu henkistä tai psyykkistä painetta. Se vain painetaan läpi ja tunnustellaan kutakin liikettä.

"

For time:

30 Wallball 9/6kg
25 Box jumps 24/20"
20 Double Unders
15 Burpees

TC 5