Squat clean 2 RM

50-40-30-20-10 Reps for time :

Double Unders
Sit-Ups

TC 10

8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest

40 hang DB snatch 2x22.5kg / 2x15kg
1200 m bike
20 DBthruster 2x22.5kg / 2x15kg
10burpee over DBs
5 wall walk

1200 m bike
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk
TC 37 min

4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

Close grip bench press with 2s pause at the chest

5 sets of 4 reps

Go every 2:30

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Chin up

4 reps, 2s hold yläasennossa

Go every 2:00

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AMRAP 4
5 thrusters
10 barbell over jumps

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

AMRAP 30
YGIG/Round

15m Walking lunge 2x22,5/15 kg
10 Box Jumps
8 Pull-ups
6 Burpees

LÄMMITTELY
2 kierrosta
1. Roikkuminen + lapavedot
2. Askelkyykkykävely ylävartalon kierrolla
3. Rintarangan kierrot seinällä
4. Mittarimato - lonkankoukistajat - akk
5. Lankussa olkapään kosketukset

VOIMA
3 x 8 yhden jalan sjmv

AMRAP 15min
8 lattiapunnerrus tangolla
8 hyppyleuanveto
8 / jalka jarruttava boksikyykku
8 selin jarruttavat laskut

C1) For time
20 dumbbell snatches 22,5kg/15kg, alternating
20 man makers 2x22,5kg /2x 15kg
10 devils presses 2x22,5kg /2x 15kg
30 pull ups
20 barbell bent over rows 50kg/35kg
20 box jumps 60cm/50cm
40 air squats