12 Min AMRAP;
3 DB push press ( 2x22.5/15kg) or KB
3 DB squats
3 pull ups
6
6
6
9
9
9

Going up by 3’s

Viimeistelijä
3 x 4-8 tiukka varpaat tankoon hitaasti

Aikaa vastaan 3 kierrosta

10 Etukyykkyä 45/35kg
10 Punnerrusta
20 Tangon yli hyppyä

TC: 12min

Metcon (reps)

In 25 minutes max time hang from the pull-up bar
*25 Sit-ups +
400m run everytime you come off the bar.

In 15 minutes build up to a heavy set of 3 strict press.

Metcon (reps)

Erg progression (4/5)

6 Rounds, AMRAP each round:
1:00 Calories row
1:00 DU
1:00 Calories bike
1:00 Rest

Strength (load)

Build up to a heavy set of ”power clean + hang squat clean” in 15 minutes.

Metcon (quality)

EMOM for 8 minutes of: 3 Hang squat cleans at moderate weight (Around 65-75%)

For time:
2000m Row
300 Double-unders
200 Squats with a plate 15/10kg

“Open workout 12.2”

AMRAP in 10 minutes of:
30 Snatches 20/35kg
30 Snatches 60/40kg
30 Snatches 75/45kg
ME Snatches 95/55kg

For time:
10 Thrusters 60/40kg
50 Double-unders
8 Thrusters 60/40kg
40 Double-unders
6 Thrusters 60/40kg
30 Double-unders
4 Thrusters 60/40kg
20 Double-unders
2 Thrusters 60/40kg
10 Double-unders