AMRAP 15

5 Box Jumps 24"/20"
8 Kettlebell Swing 24/16kg
3 Deadlift 100/70kg

3 rounds for time:
15 push ups
10 strict pull ups
5 deficit hspu (korotettu, levypainot käsien alle)

• pikku pumppi viel loppuun!

Each for distance:
6min Row
4min Row
6min Row
4min Row
2min Row
- Rest 2min btw efforts.

Pacing:
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
2 mins- max effort, 28+ SPM

Score: total distance

Build to A Heavy Set of 3 ( TnG )

• We aren´t necessary looking to PR today. Just build to something that feels heavy today.

5-5-4-4-3-3-2/ 3min rest

ACCESSORY

core:
3 rounds:
25 sit ups (abmat)
40s ring plank hold

Kisaviikko Terwa Throwdownissa!

10 MIN

• 1/2/3/4/5... DL (2x24kg KB)
• 1/2/3/4/5... Thrusters (2x24kg KB)
• 1/2/3/4/5... Burpees

120 min

1.Strength
- Strict pull up 15, 13, 11, 9
- Bench press
- Incline DB press
- Cable row
- Face pull
- Side lateral raise
- Bicep curl
- Straight arm lat pull down

2.Metcon
E3MOM x 7
8 KB push press 2x14
40 DU
14 cal AB
Times: 2.02, 1.54, 1.52, 1.49, 1.49, 1.48, 1.34

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets