Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

Sali kiinni

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Alkulämmittely ja mobility

Taito: Työntö saksiin

Wod: 10min Amrap parin kanssa tai tiimissä
100m soutu
5 burpee

Loppuvenyttelyt

WOD

10 rounds for time of:

15 Burpees

15 M / 10 W Calories Assault Bike

15 Wall Ball

squat clean

3 rounds
10/8 cal bike or row
10 passthroughs

Spend 8:00 warming up power cleans

Partner WOD
50 RFT
5 AKBS 70/53
3 pull-ups
1 power clean 185/135

Partners must complete a full round before switching

Warm Up
3 sets
1:00 row or air bike
5 inch worm
10 db snatches @starting at light weight and increase weight
10 db goblet squats
6 box step ups
3 box jumps
then workout prep
4 db facing burpees
4 db snatches
4 box jumps
4 heavy wall ball shots