4 min AMRAP

3 rinta tankoon
9 Valakyykkyä

2 min rest

4 min AMRAP

1 köysikiipeily
9 askelkyykkyä

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x20 Weighted Sit up - feet anchored with dumbbell across chest

OTM 10
Perform 3-6 reps of push ups on every minute

Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

Partner WOD
50 D-ball over shoulder, you go I go
40 burpees partner in plank
30 pull ups partner in Wall sit
20 push press 50/35kg, partner hang
1000m row, partner in double Kb front rack hold

• 10 Min of:
Assault Bike

5’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
2’ rest +
• 8 Interval of:
Assault Bike max seconds @ 92% of last week best peak Wattage
2’ rest each interval
Calcola il 92% del tuo miglior peak wattage della scorsa week (esempio 1500, 1500 x 0.92 = 1380.) quindi pedala sino a raggiungere rapidamente quel wattaggio e mantienilo il più a lungo possibile. Fermati quando scende al di sotto del 90%.
Registra il tempo di durata per ogni sets.

3 x max

6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee

Rest 1'

AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower

Rest 1'

AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under

Rest 1'

• Tee DUt unbroken. Jos ei mene 50 putkeen, aloita alusta. Aikaraja 2 min ja jos siinä ajassa ei mene DU:t, jatka käsilläkävelyllä

• käsilläkävelyt min 2 m putkeen tai palaa taaksepäin edelliselle 2 m merkille (merkkaa itse lattiaan)