AMRAP 15

3 power snatch @50/35kg
6 ttb
9 bar over burbee

E4MOM for 4-7 rounds

Round of Dumbbell “DT” + “Cindy”

12 Deadlift
9 Hang Power Clean
6 Jerk
5 Pull-Up/C2B
10 Push-Up
15 Air Squat

Pick a weight you can do DB sets unbroken.

Begin new round every 4th minute. If this is too hard for you, start every 5th minute. We are still on our deload week. Scale if needed. If you need to build up the volume and intensity for the upcoming training week, this is a good way to start. If you feel not fully recovered, take this one easier.

5x5 push press 75%

Back Squat 6-4-4-2-2reps
-first set at about 80% and work up

10min laadukkaasti

8+8 turkkilainen istumaannousu
10 kupera kivi
10-15 istumaannousu

Back squat
8-6-4-2 @70-85% 1RM

In 12min:

2 rounds:
12 bar over burpee
50 DU/crossover or 100 SU

then
AMRAP of:
15 abmat sit up
10 deadlift 80/60kg

4x4min AMRAP

A)
10/8cal row
10 burpee over rower

B)
10 Db snatch
10 box jump over

rest 3min between sets

15min

3-5 tiukka leuanveto
10 etunojapunnerrus
15 kahvakuulaswingi

AMRAP 20

10 hang power snatch @40/30kg
10 pull up
10 push up
10 box jump over