Amrap 16

3 barbell rows
6 burpees
9 abmat-situps

EILINEN / LEPO / 60 min PK-LENKKI

Back squat 8x5

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.

I-Go-You-Go

2 CLEAN
4 THRUSTER
8 SPLIT JUMPS

For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Pull-ups
• Tabata Dumbbell Thrusters 30/20#
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed. Goal: 220.

Rest day, total workouts of the week 12 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 80 min
Upper body strength x 2
Squat - 1200 kg

Gymnastics
MU - 40
BMU -
BFLY - 95
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2750

For time
800m run
21 power snatch 50kg
800m run
21 clean and jerk
800m run
21 thrusters

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

Tee joku mukava oma kinkun sulattelujumppa jos tuntuu, mutta joulun tulisi olla rauhoittumisen aikaa!