• 2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
Use 95% load Heavy of last week

2 x 8 min AMRAP + 3 min lepo

AMRAP 1:

15 toes to bar + 10 m käsillä kävely ( 3 PEP)

AMRAP 2:

9 clean + 9 HSPU (40 kg)

”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (102,5; 70kg)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Row, Ski or Assault Bike
2 Minutes On/30 Seconds Off x 3
90 Seconds On/30 Seconds Off x 5
60 Seconds On/30 Seconds Off x 7

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 KB Swings 24kg

• 11 min

Warmup
4 Sets:
30m Dual Kettlebell Rack Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec

For Time:
10k Row