”The Chief”

5 x 3 min amrap / 1min rest between sets

3 power clean 60/42,5kg
6 push up
9 air squat

*Aloita jokainen amrap rinnallevedoista.
Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.

A) Snatch

Snatch balance, nousu raskaaseen ykköseen.
Sitten: 1 x 90%, 1 x 85% & 1 x 80%

B) Clean & jerk

EMOM for 10 minutes of: 1 Power clean & jerk @ 75% (of clean and jerk)

C) Squats

Front squat, nousu ykkösillä 75%. Keskity terävään ylösnousuun.

EMOM’s

EMOM 20:

1) 45s DU
2) 2-3 Rope Climb
3) 45s Devils Press (1 DB alternating hands) @50lbs
4) Rest

-rest 5min-
Into,

EMOM 20:

1) 15-20 GHD
2) 6-8 Sandbag Clean
3) 45s Burpee Pull Up
4) Rest

Alternate B1/B2

B1. KB front rack step up– 3 to 4 × 8/side @ RPE 8 (2 RIR), rest 1:00 before B2

B2. GHD hip extension – 4 × 10–12 @ RPE 7.5–8 (2 RIR), tempo 2011, rest 2:00 before B1

Front squat 8-8-6-6 reps

For time:

30 CTB
3 Rounds Dumbbell D.T
20 CTB
2 Rounds Dumbbell D.T
10 CTB
1 Rounds Dumbbell D.T

Dumbbells 22,5/15kg, Teens 20/12,5kg

D.T

12 DL
9 HPC
6 Push Jerk

( 10 - 15 )

On The 2:00 x 10 Rounds

8 Double DB Box Step Overs 24"/20"
Max Meter Row

22,5/15kg

Result is total meters.

4 rnds
7 Bulgarian split squat e/s 1x 25/17.5kg
14 DBL DB rdl toes on plate 2x 25/17.5kg
40s weighted plank
90 rest B/w sets

AMRAP 2 X 6min Rounds:

30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
Max Squat Snatches (135/95)

Rest 2:00 Between Rounds.

KILOS- (61/43)

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22