AMRAP 34’

500 m Run
10 X box jump overs

250 m Ski / Row (rotate)

20x thrusters

500 m Run
20 m Sandbag lunges
2 lengths Sled Push
10x HRPU

Rest 2 min

Finisher for time:


14-12-10

Ski (cals)

BB push press

Burpee over the bar

Wallballs

1. 12/10cal Echo bike
2. 10 thruster 42,5/30kg
3. 40 DU
4. 4 bar muscle up
5. 10 bar facing burbee
6. Rest

Tämä viikko vielä ennen kuin kevennetään ja vaihdetaan voimaprogressioissa wendler tyylinen tekeminen seuraavan pätkään.

Open 24.1

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

Bench press

4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Rest day - what did you do?

"Fight Gone Bad"
3 rounds EMOM for reps:
1) Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest