Lepoa / Huoltoa

AMRAP 18:
10 Lateral Burpees Over Dumbbell
10 Dumbbell Box Step-Ups (24″/20″)
10-20-30-40-50…
Single Dumbbell Hang Clean and Jerks (50/35)

…Continue to add 10 reps to the dumbbell hang clean and jerks each round.

Kilos – (22.5/15)

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH

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HYPPYKYYKKY

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CLEAN PULL

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ETUKYYKKY

A,
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

B,
Every 1 min for 15 mins, alternating between:
21/18 Row Calories
15 Burpees
9 Box Jumps @60/50cm

C,
For quality:
Yoke Carry, pick load, 3x 15m
3x10 L/10 R Pallof Press
3x10 L/10 R Crossbody Deadlifts, pick load

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
DB 22,5 / 15kg

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

KILOS 9/6

1x10 Snatch (5 tng+ 5 drop and go) 60%
1x10 Hang Snatch (5 tng+ 5 drop and go) 60%

1x6 Snatch (3 tng+ 3 drop and go) 66%
1x6 Hang Snatch (3 tng+ 3 drop and go) 66%

1x4 Snatch (2 tng+ 2 drop and go) 72%
1x4 Hang Snatch (2 tng+ 2 drop and go) 72%

Joka treenikerta nosta painoja 2%

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

RestDay!

For time:
30 thurster (60 kg/ 35 kg)
Every minute penalty: 4 bar over burpee

Cash out 30 pull ups