Power Clean
10-8-6-8-6-4

• Start Light and build to Mod+. The second wave should be heavier than the first.
• Touch and go
• Week 1 of 5

5 x AMRAP3 (1min rest between sets)

3 Power clean @60/40kg
6 Bar over burpee
9 Air squat

RPE 4-4.5

5min
1,2,3,4,5,… seinällekävely
sarjojen välissä 20 tuplanaruhyppy

2min lepo

5min
2,4,6,8,10,…kp tempaus
sarjojen välissä 5-10 puolilinkkari

AMRAP 10

10 Weighted Box Step-Ups 24"/20" 24/16kg
20 Reverse Lunges w/ KB 24/16kg
30 Squat w/KB 24/16kg
40 Single Unders

Nousu kompleksissa V1 painoon:

1 maasta 2 riipusta

How did it go?

Metcon (time)

7 rounds for time:
10 Burpees
20 Sit-ups

Accessory:
30-20-10 reps of
Goblet squat
KBS

Goal is to go unbroken on each set. Rest as needed between sets. Moderate to heavy kettlebell

Metcon (reps)

3 Rounds,

AMRAP in 2 minutes of:
25/20 Calories bike + ME Air squats

Rest 1 min

AMRAP in 2 minutes of:

25/20 Calories row
ME KBS 32/24kg

Rest 1 min

AMRAP in 2 minutes of:
75 DU’s
ME burpees

Push press
5-5-3-3-3-1-1-1-1-1

Scaled WOD
For load:
Push press
5-5-5-5-5-3-3-3-3-3

Deadlift 6x2

RPE 4

Rest as needed