AMRAP 10

10 Squats
9 DB Snatch, Right Arm*
10 Push Ups
9 DB Snatch, Left Arm*

*22,5/15kg

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

3 x tempaus riipusta + tempaus maasta, 80 %

2 x 3+3 sakstyöntö räkistä, vasenjalka + oikeajalka eteen, 60 %

3 x 3 saksityöntö räkistä, 85 %

4 x 3 rive pukilta, 75 %

Jarrutustakakyykyt, 3 x 5, sopivapaino

A: Snatch @75-80% 4X3
B: Clean and Jerk 2+1,1+2 @80% 2x
C: Clean pull max.

Hang snatch pull 4x8 reps

A: Daily Snatch max
B: Daily Clean and Jerk max.
C: Santch pull max.

WARM UP
10 min cardio

WORKOUT
Pump friday

5 rounds for quality

20 bicep curls. Change to other variations every round.
20 tricep pull downs with band
20 delt flys. Change to other variations every round.
60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

REST 60 sec after every round
Use heaviest weights possible.
COOL DOWN

10min light stretching and foam rolling. Relax and recover.

Etukyykky, hitaasti alas kovaa ylös, 5 x 2

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps