On the Minute x 3:
15/12 Calorie Assault Bike

Directly into…

On the Minute x 3:
4 Sandbag Cleans (150/100)
50′ Sandbag Walk

Directly into…

On the Minute x 3:
15/12 Calorie Assault Bike

KILOS 68.2/45.5

Perform next moves with partner

(both performs the whole carry)
200m single arm farmer's carry (kb 20/24kg)

(You go, I go next 5 moves)
40 burpees
60 step box overs w dumbells (15/22,5kg)
70 Cal row
60 step box overs w dumbells (15/22,5kg)
40 kb swings (20/24kg)

(both performs the whole carry)
200m single arm dumbell over head carry (15/22,5kg)

Kova viikko tulossa, hieman nostoissa kevennystä luvassa ja metcon tyylinen nostelu (kisaan preppaavaa myös) ja sit toinen nostotreenit enemmän tekniikkapohjalta. Luvassa myös vähän erilaista pidempää metconia.
Ens viikolla kevyt kyykky ja penkki.

• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps

RestDay!

21-15-9
deadlift 100/70kg
cal row/ assault/ bike erg

7min timecap

A. Warm Up

50Du
pvc+mob.
50 Empty Bar Thruster
50 Deficit Push up
B. Forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%

C. Forza
S. Press
4×6/8

D. For Rep
AMRAP 1'
Max Rep Power Clean @60% +5kg
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5kg
Rest 3'
AMRAP 2'
Max Rep Power Clean @80% +5kg

E. For Time
2 Rnd
25/18 Cal. Bike
20 Box Jump
15 DB Push Press
Rest 5'

F. For Rep
AMRAP 12'
20 DU (con vest)
20 Front Squat
30 DU (con vest)
30 Burpees target
40 DU (con vest)
40 HSPU

For time:

400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg