AMRAP 9

12 box jumps 24/20”
8 shoulder press 50/35kg

Shoulder Press 5/4/3/3 reps @85%++

10 kierrosta

25/20 cal laite
10-1 kahvakuulaheilautus silmien tasolle

Kruisaile tasaisella ylläpidettävällä vauhdilla

Aikaraja 22min

EMOM x 32

1) ski
2) 1-3 rope climb
3) bike
4) 20-40m sandbag carry

AMRAP 11 With Partner

30 Dual DB Burpee Deadlift
40 Floor Press
50 Calories Bike

Split reps as you like.

DB´S 22,5/15kg

Power Clean 1RM in 8 sets; Rest 2:00
- Goal: small PR
- Option: Practice sets of 3, hang power clean as needed
- Compare here

Close Grip Floor Press in Bridge
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
Option: 6 x 4 moderate

ON A 15:00 RUNNING CLOCK...
Build to a 1-Rep Heavy Power Clean and Push Jerk

Goal: Build up to and slightly past the upcoming workout weight.

PERFORMANCE
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @61/51cm
Wall Balls @20/14lbs

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FITNESS
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @ low
Wall Balls @ moderate

• Begin at the start of each AMRAP.
• RPE 9
• Video: https://vimeo.com/877584981?share=copy

Deadlift
10-8-6 | 8-6-4

• Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
• Week 1 of 5
• RPE 6