AMRAP 45

100 Calories Air Bike
100 Calories Row
100 Calories Bike Erg

Split as you like

Prowler push + pull,
1-2min rest
1-10 HSPU,
1-2min rest

Work up to a heavy but technical weight in 16 minutes:

1 power snatch + 1 hang squat snatch + 1 ohs

Nouse raskaaseen, mutta tekniseen painoon huomioiden päivän kunto. Pidä hyvät tauot nostojen välissä, älä kiirehdi!

Metcon (reps)

”Jack”

AMRAP in 20 minutes of:
10 Push press 50/35kg
10 KBS 24/16kg
10 Box jumps 24/20”

2x AMRAP 4

A)
max calories row
B)
16 DB s.a hang clean&jerk@22,5/15kg
8 DB box step over

rest 2min between sets

7:00 Snatches ( 5.1.2026 )
8:00 Basic Endurance CrossFit

15:00 Snatches ( 5.1.2026 )
16:00 Kipping Pull-Up, Technique
17:00 Jerk, Technique
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit
20:00 Basic Endurance CrossFit

Back Squat 6-5-4-3-2

Start @75% and add

4X5
Good morning

This is optional if you don't have time after the front squat

5x3 working on technique
You can dip and drive on this and then catch under.

10/10 single leg step up
10/10 single leg deadlift
Rest as needed and load by feel.