AMRAP 12

30 DU
5 Power Snatch 50/35kg
5 HSPU
2 MU
2 Rope Climb

"Aktiv vila"
Kom in och känn på skivstången, öva lite olympiska lyft, kör lite valfri magträning. Om ni känner för att flåsa var med på dagens pass men kör inte för hårt då det är maxningar på fredag.

Back squat 5RM
Bench Press 5RM
+
For time:
100 Lunge steps with 20/15kg BB
100 Push ups

14 min emom:
1 Halting snatch DL 3 sec paus
1 Power snatch
1 ohs
+
WPU 3RM
+
10 rft:
3x DL 110/75kg
6x ring dips

WOD - For Time:
- 1000M Run
- 80KB Swings (#53/35)
- 60 Box Jumps (24"/20")
- 40 Pull Ups
- 20 Shoot Through
- 200M Farmer's Carry (Heavy)

53# KBs for Farmers Carry, RX all other movements. 2 minutes behind my 18 year old son ... burned me on the run and box jumps. Like the chipper workouts, fight through and hit the finish line.

Strength / Skill:
3x5 Back Squat

WOD - 7Min AMRAP:
- 7 Wall Ball (20#,14#)
- 7 T2B
- 7 Burpees

Post-WOD:
- Tabata Row for total meters rowed

5 rounds + 14 reps. 771 total meters. Started to crater round 3 :) wanted 800+, so have goal for next time!

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed

Back squat 5RM @31x1 tempo
+
For time:
100 Lunge steps with 20/15kg BB
100 Push ups