Clean: 6x3

DYNAMIC WARM-UP | 5:00
2 rounds:
10 high knee march
10 butt kicks
10 Samson lunges
10 ankle pumps
20 jumps to plate

SKILL:

DU / SU WORKOUT:
On a 10:00 clock for reps:
2:00 double-unders / practice
2:00 sit-ups
1:30 double-unders / practice
1:30 sit-ups
1:00 double-unders/ practice
1:00 sit-ups
:30 double-unders / practice
:30 sit-ups

Scaled:
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

15-25 sit-ups per minute and 50-75 double-unders per minute. Ten-minute higher volume workout where athletes are constantly moving and accumulating repetitions.
Opportunity to skill and drill the technique of the double-under within a workout.

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TECHNIQUE:
AMRAP 10 MOVEMENTS

AMRAP10:

Buy in: 4min max distance ergo (once only!)
Then:
5 burpee to plate
10 plate ground to overhead, 10/15kg
15 squat with plate (bear hug)

AMRAP 12
7 Hang Power Clean & Jerks 60/40kg
7 Toes-to-bar
7 Burpee over bar

snatch complex e90s x9
hang power snatch above knee + below knee + power snatch

RX
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Step down from the box.

INTERMEDIATE
5 rounds for time with a partner:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.

BEGINNER
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (30/51 cm)
20 wall-ball shots (2.7/4 kg) (2.7/2.7 m)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.

Run 6 km

4x 3min ON/2min OFF

A) AMRAP of
12 DB Snatches 22,5/15kg
10 Pullups

B) 20/15 Calories
20 Wall Balls
+
Max Calories in the remaining time

Deadlift 10 RM

Beginning year 1RM

Yhteistulos:

• takakyykky 1RM
• penkkipunnerrus 1RM
• maastaveto 1RM