AMRAP 42, Work 5:00/Rest 2:00 ( Use HR Zone 3 in Ergos´s )

Row 1k / Bike 2k
20 + 20 Hang Kettlebell Clean & Jerks
50 Sit-Ups
50 Hand Release Push-Ups
Row 1k / Bike 2k
10 BMU / 20 CTB / 30 Pull-Ups
10+10 Single ARM OHS KB or DB
50 Lunge Steps

Deadlift ( dead stop )

3 x 8, across same weight
3 x 6, across same weight

Go Every 3:00

10x
Clean + Hang Clean + 2 Jerk

• Go every 75-90sec, start from 70% and add....

(Skill)
Toes to bar, hanging leg raise

(Skill, quality)
EMOM for 20 minutes:
ODD: 10 Toes to bar
EVEN: 20 Air squats

Metcon (time)

For time:
150 Wallball shots 20/14lb

*20 Lunge steps everytime you drop the ball.

Timecap: 13 minutes.

Metcon (quality)

EMOM for 18 minutes of:
1: 9 Strict pull-ups
2: 6 Power cleans
3: 9 High box jumps

Choose a moderate weight for the clean.

Strength (load)

Shoulder press, every 2:30 (10 minutes)
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps

"Strength (load)

Build up to a heavy weight in a complex of “Clean + thrusters + push jerk” in 12 minutes.

Metcon (quality)

6 Rounds, every 2:00 min:
6 Thrusters 60/40kg
6 Push jerks 60/40kg"

"
Strength (load)

Build up to a heavy set of 6 push press’ in 12 minutes.
Then 3 sets of 6 @ -10-5kg. Rest 2:00 min between sets.

"

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"Harjoituksen tarkoitus on kehittää perusvoimaa hartioissa “back off” -sarjoilla

Harjoituksessa tavoite on ensin nousta teknisesti hyvään raskaaseen 6 toiston sarjaan. Käytännössä tämä onnistuu 4-5 sarjalla. Sen jälkeen kuormasta vähennetään 10-5kg pois ja uusitaan sarja vielä 3 x 6.

"

3 Rounds of
3 Wall Walks
6 Single Arm Devils Press
12 Box Jumps
6x 7,5m Shuttle Runs