Push Jerk, 3 x 3, AHAP

AMRAP - Rounds and Reps

5 min Amrap
10 power snatches 60/42,5kg
10 Burpees

Rest 3 minutes

AMRAP - Rounds and Reps

5 min Amrap
10 clean 80/55kg
10 Pull Ups

Rest 3 minutes

AMRAP - Rounds and Reps

5 min Amrap
10 deadlift 110/70kg
10 bar ovar burpees

Amrap 12 (you go, I go)
5 DB OH lunge /side
10 T2B
-yksi kierros on kun molemmat tehnyt kerran. Toinen tekee koko setin ja toinen aina lepää.

10m walking lunge (anyhow),
10 Hollow Pull-Down,
8+8 Seated Press,
Single arm Farmers Carry 10+10m,
30-50DU

3 rounds
30 Wall ball shots
15 power snatch 40/30kg

3 rounds for Quality

10 DB Box Step Overs (Regionals style) 22,5/15kg
20 DB Snatch (alternate arms)
30/22kcal Assault

RPE 2-3

Scale if needed. Light activity, not all out!

12 Min EMOM
2 power cleans + 2 push jerks
70/50Kg

1) Run 400-800m
2) Hip Flow/Hip Flow 2.0/Squat Flow
3) 1-3 Skin The Cat
4) 1-5 TGU
5) 10-20 GHD-Sit-ups

Back Squat

6x8-10@70-75%
Send Off 2:45

shoulder press 5x5