AMRAP 7

30 Wallball 20/14p
20 Pull-Ups
10 Clean & Jerks 60/42,5kg

AMRAP 7

30 Wallball 20/14p
15 TTB
6 Clean & Jerks 80/60kg

AMRAP 7

30 Wallball 20/14p
10 BMU
3 Clean & Jerks 100/70kg

• - Rest 3 minutes between amrap´s -*

Chipper for time:

100m front rack carry (pick weight)
20 devils press (pick weight)
30 wall ball
400m run
50/40 cal row

Tc 12min

For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

On the Minute: 5 Burpees

Barbell: 40/30kg

Build to a Heavy Single

20min parin kanssa

10 ballistinen soutu kahvakuulalla
15 cal laite
20 kahvakuulaswingi silmien korkeudelle, valitse tavallista kevyempi kuula ja tee toistot putkeen

Vaihda tekijää täyden kierroksen jälkeen

"Upper body power hour"

A) In 12 minutes
Work up to heavy 5 rep shoulder press
(1-2 attempts), then
2x max. reps @85-90% H5

B) On the minute for 8min
2-3 strict chest to bar pull-up

C) 3 rounds (30s on / 30s off)
1. Chest to rings hold
2. Bottom of push-up hold

Clean + Push Press + Jerk

Climb in heavy set. Goal is find 1RM Push Press & perform jerk same weight.

Time 18 minutes.

DELOAD WEEK

5 rounds (30s on / 30s off)

1. Wall ball 20/14
2. Toes to rings
3. DB snatch 22,5/15
4. Row
5. Rest

2x Partner AMRAP 15

1) 30 box over + 30 Db reverse lunge + 30 Db snatch
2) 30/20cal row or bike + 30 kbs + 30 sit up

THEN:

AMRAP 10min
3) max reps up&down

3min rest between amraps

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