Workout 20.1

10 rounds for time of

• 8 ground-to-overheads
• 10 bar-facing burpees

Women 65 lb. Men 95 lb.

20 Mins to build to a 1 RM

3x 4min ON/3min OFF

AMRAP 4
3 Rounds of
3 Power Clean
3 Front Squats
3 Push Jerks
+
Max Cal. In the remaining time

• Challange yourself with the weights, if you have near 2 minutes of time for the Cal, add weight to next round.

RX: 80/60kg+

A) Box Squat
5-4-3-2-1+. Rest 2:00
- Box about parallel, wider than normal stance
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.
- building in weight
- slow & controlled tempo

Torstai 4.2.
6 min Emom
1 Clean + 2 Split jerk 70-80%

For time

20-18-16-14-12-10
row

10-9-8-7-6-5
power snatch @40/30kg,

Target under 12min, Time cap 16min

Emom 21 (7 rounds)
min 1 -Ring or Bar MU / Burpee pull ups (can be also c2b pull up) x 3-5 reps
min 2 - toes to bars/ knees to elbows x 10-15 reps
min 3 - double unders x 30-50 reps

3 rounds
10+10 Single leg RDL with 12/16kg
8+8 Single arm DB Bench Press
30-45s side plank hold R/L
rest 2 min bwn

5 Rounds For Time:
10 Power Cleans 60/40kg
10 Burpees

Double under and Hanstand Push Up training for 10 minutes
then
5 rounds of 2 min on / 1 min off
50-75 doube unders or max reps in 1 minute
Max Reps of HSPU in remaining time
(goal is 10-15 reps) You can perform shspu or kipping hspu
Score is your number of Double unders and HSPU.
Put them on comments like DU = 5x50 reps / Strict or Kip HSPU 15-13-11-10-10 .