10 AMRAP:

3 clusters
6 power cleans
9 front squats
12 T2B

RX´d: 70/50

10 rounds for time:

1 squat clean
3 DL
6 C2B.

RX´d: 100/70 - timecap: 12:00 - tavoite alle 10 min sekä haastava paino rinnallevetoon.

15,15,10,10

Deadlifts - suorita treeni vain yhdellä painolla alusta asti.

5x 90s ON / 90s OFF:

6 Bar over burpees + AMRAP squat snatches 80/55 or 75% of snatch max.

Tulos on yhteenlasketut tempaukset

Front squat

10 - 8 - 8 - 8

65-70-75-80% of front squat 4RM.

5 kertaa:

1 behind the neck split jerk + 2 split jerks with 2s stop in the catch
+ 5-10 strict HSPU / legs on box HSPU - immediately after jerks

60-80% C&J max. Lepää 2 min.

OPEN 18.1

20 AMRAP:

8 T2B
10 alt. Single hand Dumbbell hang power clean&jerks, 22,5/15.
14/12 cal row.

8x includes the warm up lifts

2 power clean + 1 hang clean

5x from the rack:

1 stop in dip split jerk + 2 split jerks

60-75% of C&J max.

8x includes the warm up lifts:

1 power snatch + 1 hang power snatch + 1 snatch

Merkitse ylös viimeinen paino.