AMRAP 2 X 6min Rounds:

30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
Max Squat Snatches (135/95)

Rest 2:00 Between Rounds.

KILOS- (61/43)

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank

4 min AMRAP
12 cal ski
9 Push up with dumbbells
6 Push press (22,5 kg/ 15 kg)

REST 2 minute

4 min AMRAP
6 Push press (22,5 kg/ 15 kg)
9 Push up with dumbbells
12 cal ski

1 round

100 m DB bearwalk
40 toes to bar
30 ring row

A) Snatch

Snatch balance, nousu raskaaseen ykköseen.
Sitten: 1 x 90%, 1 x 85% & 1 x 80%

B) Clean & jerk

EMOM for 10 minutes of: 1 Power clean & jerk @ 75% (of clean and jerk)

C) Squats

Front squat, nousu ykkösillä 75%. Keskity terävään ylösnousuun.

Warm-up
4mins of......

10 lunges
10/7 cals
Metcon (AMRAP - Rounds and Reps)
20min amrap

3 power cleans Rx 135/95
6 front squats Rx 135/95
9 lbob
12 air squats

                  5mins rest

Metcon (Time)
20min cap

10 bar mu
10 front squats Rx 185/135
30/21 cals
8 bar mu
8 front squats Rx 185/135
24/18 cals
6 bar mu
6 front squats Rx 185/135
18/14 cals
4 bar mu
4 front squats Rx 185/135
12/9 cals
2 bar mu
2 front squats Rx 185/135
6/4 cals

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
3' rest
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
3' rest
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

”The Chief”

5 x 3 min amrap / 1min rest between sets

3 power clean 60/42,5kg
6 push up
9 air squat

*Aloita jokainen amrap rinnallevedoista.
Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.

EMOM 8':
1-3 Muscle up / banded muscle up

EMOM 8':
a) 10 Ring row
b) 5 Strict HSPU

AMRAP 16':
50 DU
40 WB
30 Box jump over@60/50cm
20 Deadlift@60/40kg
10 Hang clean@60/40kg

Alkulämmittely ja mobility

Tempaus

12min amrap
6 leuka
3 pystypunnerrus
8 cal kone
2 kierrosta juoksu

Loppuvenyttelyt