12-9-6:

• Snatch push press (use 2/3 of 1RM snatch, two second lockout at the top), try to do all the sets unbroken
• Weighted lunge (same weight as in snatch push press)

After each set do 20 x box jumps 60/50 cm.

14 Min AMRAP;
2 snatches 40/30kg
2 bar over burpees
2 t2b
4
4
4
6
6
6

Increase by 2 reps as you continue.

Post total reps!

AMRAP 30, with Partner
Row 1000/900m
Partner perform AMRAP
8 HSPU
8 Pull ups
8 GTOH 60/42,5kg
8 Front squat 60/42,5kg

When rower stop, then switch.

EMOM 10
1 power clean + 2 split jerks @50-60%
-räjähtävästi!

10 Min AMRAP;
6 C&J 60/40kg
12 Wall balls
24 DU’s

4 rounds total
min 1 - DU's for 30-40sec
min 2 - Kipping Pull up / C2B x 6-12 or MU x 2-4
min 3 - Burpee box overs x 5-10 reps

10-20 GHD Sit-ups,
10-20 Parallette Push-ups

12 min emom
1 min: 3 thruster 70/50 kg
2 min: 8-12 chest to bar
3 min: 16/14 cal row

Ota raskaampi tanko kuin edellisillä viikoilla. Samoin ota soutuun 1-2 cal enemmän kuin edellisillä viikoilla, kuitenkin max 16/14 cal

Amrap 12 with partner

Single arm DB hang c&j 8 reps (4/4)
Lateral burpee over DB 6 reps

-70-80% effort

-Toinen tekee yhden kierroksen, toinen lepää ja vaihto. Yksi kierros kun molemmat tehnyt läpi.

With a partner,

row 24 x 250 m. Partner A rows, while partner B rests. Then switch.

hence, each partner rows 12 x 250 m, work:rest approximately 1:1