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)

Rästi

Sittempä palaudutaan.

Salin Deload treenejä ja hierontaa.

Alkulämmittely leikkiä ja mobility

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

5 kierrosta 20s/ 10s
Roikkumista
Kuperkeikka
X ja I hyppy
Patsas
Yhdellä jalalla seisonta

Loppuvenyttelyt

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause

Lepopäivä!

Lift every 3:00 min

Tempaus + "Snatch Balance + Valakyykky 1+1+1x70%, 1+1+1x75%x2

Rive + Raty + työntö 1+1+1x70%, 1+1+1x75%x3

Etukyykky 2x70%, 3x2x75%

Lisäpainolankku 3x30sek
Sivutaivutus 3 x 15+15

5 rounds for time of:

• 5 strict muscle-ups
• 1-minute L-sit hold

In teams of 2:

0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.

Goal: 4+ rounds each AMRAP