AMRAP 10

2-4-6-8-10-12

Cal row
Double DB Cleans @2*15kg
Double DB Front Squats @2*15kg

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)

Snatch balance + OHS
5x 2 snatch balance + 1 pause OHS (3s pause bottom of squat)
(40-60%, BE FAST, not too heavy)

“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

EILINEN

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

OHS 4x6x70%

Bike 12 cal
Wall walk 3
Bike 12cal
Su/Du 20-30

30s on / 15s off for 3 rounds:
a) copenhagen plank, L
b) copenhagen plank, R
c) s.l. v-up

6x3 push press

3 rounds, each for time of

• 15 clean and jerks
• 30-calorie bike

Rest 200

♀ 85 lb ♂ 125 lb