AMRAP 10

Hang Clean + Jerk 24/16 kg

Metcon:
15-12-9
Hang squat clean 60/40
Burpees over bar

Push press 3RM

3RM

Nousu päivän parhaaseen
6x3

Superset x 3 rounds;

Supinated Grip Barbell Rows x 8 with 3s hold at top!
Rest 90s
Single Arm Landmine Push Press x 6-8 each
Rest 90s

YLEINEN sarja:

4 KIERROSTA AIKAA VASTAAN:

20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

SKAALATTU sarja:

4 KIERROSTA AIKAA VASTAAN:

15 x Leuanveto
15 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

3 Rounds:
1:00 Cardio Machine
30-50 single unders
5 inch worm with push ups
5 Strict Pull Ups / Jumping Pull ups
:20-30 Handstand Hold

then practise / make you hspu place ready for metcon before starting weighted pull ups (should take about 6-10 minutes)

3x3 reps. Try to go +2,5 kg on each set compared to last week. Remember dont try to take too big steps so you wont fail. Usually +2,5 kg weight on OH presses feel more heavy than it looks on the paper so focus on good quality taking small steps week by week.

Every 5 minutes for 15 minutes (3sets)
30 sec one arm KB OH carrying
30 sec one arm KB Front rack carrying
30 sec one arm KB Suitcase carrying
rest 30 sec
then same thing with the other hand.

3 rounds with rower
30 sec easy
20 sec moderate
10 sec hard
-after the 3 rounds-
2 rounds
20 Step Back Lunges
10 Plank Shoulder Taps R/L
10 Birddogs R/L
- into workout prep -
2 Rounds
10/7 Calorie Row
10m Double Dumbbell Walking Lunge @15/22,5kg's)
On warm up you can take 1 rower per pair, and warm up can be done that way than other partner starts with rowing those 3 round and other does those 2 rounds of step back lunges etc.. and then switch.