AMRAP 12

10 HSPU
2-4-6-8-10....
Hang Squat Clean 60/42,5kg

lepoja

Lepo.

Sit alkaa kolmen viikon paukutus!

Syökää ja nukkukaa.

GIORNO 1

Warm up
5’ bike
Then
Squat flow
Then 3 round
10 broad jump
8 thruster light
6 burpees

PARTE B
3x8 back squat 50% 2’

4 round di : 5 strict pull ups + 5 ring dips + 5 push ups + 20 sit ups 60’’

PARTE C

10 Power Snatch

Rest 10 Cal Bike

10 Power Clean

Rest 10 Cal Bike

10 Squat Snatch

Rest 10 Cal Bike

10 Squat Clean

Rest 10 Cal Bike

X 4

Rest 2’

WOD1

5 RND
ROW 500m/RUN 400MT
25MT SLED PUSH (CARICO MEDIO)
50 DU
2 ROPE CLIMB

WOD 2

FT 6,12,18,24
STRICT RNG DIP
Deadlift (100-70kg)
POI
30MT Double Overhead Kettlebell Lunge 24-16/12-8KG

Deadlift 1RM

RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!

6 Rounds For Quality:
3:00 Run
100m Walk

Run 150m
20 WB
rest btw rds
work:rest = 1:1

Selviää to-pe välisenä yönä...

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats