8 AMRAP:
1 lapr run outside/2laps inside + 1 squat clean, 1/2+2, 1/2+3 etc..

RX´d: 100/70

Rest 2 min.

6 AMRAP:
10 air squats, 1 push jerk, 10 air squats, 2 push jerks, 10+3 etc…

Rx`d: 80/60

Score is all the reps together.

Run=1 rep

Build to A Heavy Single Deadlift

7x3

*V2-V1
*Samalla kuormalla kaikki

Split Jerk, 1RM OTD.

1 x 5
1 x 4
1 x 3
1 x 2
2 x 1

SO 2:00

Aikaa vastaan 3 kierrosta:

50 Tuplaa/sinkkua
10 Raakapunnerrusta 60/40kg

TC: 7min

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well

B)
Strict Chin-ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings

AMRAP 13

50 Snatch @60% Triple OTD.
50 Burpee Box Jumps 24"/20"
50 American Swing 24/16kg

6x5

V1-2

Samalla kuormalla.
* Jos teit viime viikolla, niin sama kuorma.

6x
90sec ON/90sec OFF

alt. A and B

A) AMRAP of
7 Thrusters 35/25kg
Burpee over bar

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

8 strict HSPU
10 deadlifts 100/70
3 Rope climbs
90 secs rest.

TC 20 Mins