As a partners of 2 16 min AMRAP

5 Chest-to-bar Pull-ups
10 pushups hands on dumbbels
15 Front squats with 2 x dumbbels (2 x 35/25 lbs)
Alternate 200m Run with partner

• Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run ** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes

Aikaa vastaan
5 rive
5 t2b
30 sek tauko
5 rive
6 t2b
30 sek tauko
5 rive
7 t2b

30 sek tauko

5 rive 10 t2b

10 rounds of:

• 1 minute of rowing
• Rest 15 seconds
• 30 seconds of push-ups
• Rest 15 seconds

Post total calories rowed and push-up reps completed to comments.

Rm Snatch.

Clean&Jerk 7 X 3+1 @ 65%-75%

Sama kuin sali

100*3, 140*3, 160*3, 170*3, 180*5
140*2*2 atg, 3 sec hold bottom, 100*2*2 atg 3 sec hold

180 läksin kutosta hakemaan mutta vitosella jälkeen huonokeskittyiminen niin pohjaan jäi.

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

5 min AMRAP

7 high wallball
7 toes to bar

CLEAN AND JERK

1-1-1-1-1

Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.

Post loads to comments.
Exposure 8 of 8

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TABATA MASH-UP

8 Alternating Tabata Rounds Each of:
Russian Kettlebell Swings
Air Squats
AbMat Sit Ups

Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.

Post work to comments.