10 min AMRAP 1
5 x Pull up
10 x Box over burpee
15/ 12 cal row

Rest 2 min

10 min AMRAP 2
10 x push up
15 thurster
20 x deadlift

Rest 2 min

10 min AMRAP 3
15 x air squat
20 x kettlebell clean and jerk
25 x kettlebell swing

RX weights
Barbell 42,5 kg/ 30 kg
Kettlebell 24 kg/ 16 kg

lepoja

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.

Lepo tai Open 21.2

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

5x5 Snatch pull
Shrug and slight elbow bend at the top
100-120% of previous

1km Run
50 Wallballs
30 Burpee Box Jump Overs
10 Power Snatches (70/45)

METCON
0:00-10:00 AMRAP:
400 Meter Run
20 Wall balls (20, 14)
50 Double Unders

12:00-22:00 AMRAP:
400 Meter Run
10 DB Hang Power Cleans (50, 35)
30 Air Squats

22:00-32:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

EXTRA CREDIT
Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

5 sets x 1:30

10 DB snatch 35kg
7 C2B

For time
1 000 double-unders
*At the start of each minute perform 5 burpees