AMRAP 28

Run 400m
40 Air Squat
30 Kettlebell Swing
10 + 10 Kettlebell Thrusters

3x max reps pull ups

Strength:
A, 3-4 sets: (In 10-12 mins)
Barbell Box Step Up x 6/6 / leg @mod
Rest 60-90 sec btw

B, 3 sets:
Dual DB Split Stance RDL x 6/6
20 m Monster Walks

C, WOD for Time:
Modified “Hotel Hell"
50 DB Hang Cluster @2x15/10
*emom: 5 burpee
Start with 5 burpees. Then complete as many hang clusters as possible until the minute is up. Repeat until 50 total are completed.

TC’ 12 MINS

3 kierrosta laadukkaasti

12m Eturäkkiaskelkyykkykävely
10-15 Selän ojennusta boxilta

Push press 3 RM, then max reps @ 80 %

Obliques: EMOM for 3 rounds
1) AMRAP 5+5 DB side bends
2) DB snatches
3) Rest
4) AMRAP 5+5 side plank hip raises
5) Flutter kicks
6) Rest

3-5 gigasets:
10 DB Front Raises
10 DB Lateral Raises
10 Banded Tricep Extensions
- Athlete choice on load
- Rest 60-90sec btw sets

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit

Back off week before retest next week

Snatch
5 sets of 5 @ 70% of 1 rep max snatch - pause in the catch position

Tempo front squats
4 sets of 4 @ 10kg lighter than last week - this should feel comfortable. 3 seconds tempo on the way down then controlled on the way up

Press in split - build to a heavy 3. No more than 5 working sets on this

Snatch pulls - paused at the point the barbell leaves the floor then again at the knee
4 sets of 3 @ 90% of 1 rep max snatch

Accessories
Lat pull down 3 sets of 10 @ 8RPE
Bent over row with a DB - 3 sets of 8 each side @ 8RPE
V-sit ups 3 sets of 10
Deadbug 3 sets of 10

Front squat 3 RM