AMRAP 15

4 Strict C2B
6 HSPU
12 Box over burpees

Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.

21-15-9
thrusters pull ups
10:43

migliorare thrusters*

Jerk: 6 x 3 @75% of 1RM, every 90s.
– Or use a moderate weight
– Reset one each rep

4 rounds for time of:

30m overhead walking lunge 20/10kg
30 box jumps 24/20
20 wall ball @ 20/14
10 HSPU (no abmat for RX)

10 min EMOM

Even: 5 pull ups
Odd: 5 OHS

Open Gym 1:30-2:30

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 50 metres Farmer Carry

For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 50 metres ′.

Post work to comments.

"Muljautus"

7x3@80-120 (ty)

VAPU 5x5@70-75%

Etukyykky 5x4@70%

• 2-3min. Row/Bike/Run

• 2x
  6-8 Deadlift
  6-8 Muscle snatch / clean
  6-8 OHS / Front squat
  6-8 Press

• Mobility...

2x
3- position snatch
3- position clean
3 Tall jerk
3 Split jerk

• Work on Snatch & Clean + jerk