3 rounds for time
20 wall ball 20/14
10 power clean & jerk @65/45

*PC & jerk 50% 1RM

The Neverending Year

AMRAP 3-5-7-9-11 (rest 2min between)

12 Wall Balls
12 Situps
12 Box Jumps
12 KB Swings
12 Goblet Squats
12 Burpees
12 Toes-to-bar
12 DB Snatches
12 DB Reverse Lunges
12 Pushups + Renegade Row
12 Pullups
12/9 Calories

Start every AMRAP from the beginning

FS: 2x10 (heavy)

Bench press
3 sets of max. unbroken reps
Add weight from last week (about @70% 1RM)

Rest 2min between the sets

3 rounds
Max. unbroken reps bench press - Add weight from last week (about @80% 1RM)
8-12 bent over double DB row
Rest 2min

Wendler strength progression
5-5-5+ deadlift @65/75/85% 1RM

Viimeinen sarja on +sarja, jossa on tarkoitus tehdä niin monta toistoa, kun tulee (ei kuitenkaan failureen asti).

AMRAP 12
6 Handstand Pushups
12 Box Jumps
18 KB Swings
24 Air Squats

7min alkavalla minuutilla

3-5 leuanveto, 5-7 etunojapunnerrus, 10 ilmakyykky

E2.30M x 3

4 chin up V.1-2

Sarjat pitää olla teknisiä huomioiden toistoreservi. Skaalaukset: low bar/banded

EMOM10

1 snatch pull + 1 hang snatch @60-70%

Tekniset painot. Voi tehdä hieman nousevalla painolla.