Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

For Total Load:
5 Sets of 2

Workouts of the week 7 hours, x 6
Deload week

FOR TIME 15' T.C. OF:
50 SINGLE KB FRONT RACK LOUNGE (25/25) 24/16 - 16/12
40 KB SNATCH (20/20)
30 BURPEES OVER THE KB
20 SINGLE KB DEVIL PRESS + OVERHEAD BOX STEP UP (10/10)

Squat Snatch

Every 20 sec x 30 (10 min total)
1 Snatch
Use 65-70% of your most recent 1RM Snatch. Focus on a fast and efficient setup.

AMRAP 20min

Thruster ladder
6 reps @40kg
3 reps @50kg
1 reps @60kg

After every round
8 burbees to target
2 Bar muscle ups

AMRAP10
6 toes to Bar
9 burpee to target
12 dB snatch (6+6)

Bench press

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls