1' Max Back Squat ◄► 1' Rest
1' Max Push Press ◄► 1' Rest
2' Max Back Squat ◄► 2' Rest
2' Max Push Press ◄► 2' Rest
2' Rest
A.M.R.A.P. 16'
► 100 Burpees Over Partner
► Max Cal Row

On the 3:00 x 5

Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Unbroken TnG (kuten MachoMies)

On myös salin ohjelmoinnissa.

6 min tabata of your choice

Moblity

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Amrap20 with partner IGYG

50 wallball
50 push-up
50 box jump over
50 sit-up

6 stations 90 sec ON, 30 sec OFF:
- Cal row.
- Medball sit-ups (9/6 kgs).
- Dumbell Snatch (24/16 kgs) alternating arms.
- Burpees over the box (24"/20").
- Goblet Squats (24/16 kgs kettlbell).
- Handstand push-ups.

Tuesday 6th February 2018

AT 0:00

In 3 minutes…
3 Rounds:
20 Double-Unders
5 Power Cleans 135/95

AT 6:00

In 3 minutes…
3 Rounds:
20 Double-Unders
4 Power Cleans 165/115

AT 12:00

In 3 minutes…
3 Rounds:
20 Double-Unders
3 Power Cleans 185/125

AT 18:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
2 Power Cleans 205/135

AT 24:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
1 Power Clean 225/155

The barbell load should begin at light-medium for you and end with a heavy Power Clean. Scale the Dubs to Singles as needed.

Single arm Overhead KB Walk 400ft. 75#/45# (200ft. per arm)
+
Row 1000m
Rest Walk Row Time
Row 1000m

Skin the Cat x 3
Wall Climb x 4
Askelkyykky (painolla) x 6 (per jalka)
Kahvakuula heilatus x 8

Total 120 min
2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
mobility

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
37.5 x 35 37.5 40 x 40 40 42.5 42.5
Minute 2 – Snatch x 1 rep
37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

(Compare results to September 1, 2014.)
Results: 6.04, 6.41, 7.59 = 20.45

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 35 lbs
Rest as needed
Weighted Plank x 45-60 seconds 45 sec, 25 kg
Rest as needed

12 min AMRAP

12 lisäpainoaskelkyykkyä valassa
12 boxihyppyä
12 Abmat vatsaa lisäpainolla