AMRAP 7

3 deadlift@100/70kg
10 box jump

Clean and Jerk
8x1r @ 80-90%
Go every 90s.

A. AMRAP 9 (with Partner)
10 Burpee to Target
20 MedBall throw over Target
30 MedBall Partner Situps

Rest 3min

B. AMRAP 9
”I Go-You Go”
4 Single Arm Devils Press
6 DB Lunges
8 DB Shoulder to Overhead

Rest 3min

C. AMRAP 9 (with Partner)
40 Calories
30 KB Swings
20 Goblet Squats

Rest 3min

D. AMRAP 9 (Solo)
5 Pushups
10 Box Jumps
15 Plate Ground to Overhead
20 Jumping Jacks

3 rounds
10/10 windshield wipers
15/15 russian twists with bodyweight (feet off the ground)
20 v-ups/tuck ups
rest 1-2 min

400m run
then
21-15-9 reps
Box Jump, step down
Deadlifts @50-60% of 1rm. (should be completed in 2-3 sets)
finish with
400m run
Score : Time

EMOM 6
3 Touch and Go Power Cleans, work with heavy weights.

Dumbbell or kettlebell shoulder press 3x10

E3M x 5
6-10 bar over burpee
10 tng deadlift @65-70%

Treeni kehittää maastavedon kestovoimaa ja kykyä ylläpitää tekniikkaa Open-tyyppisessä, hieman hengästyneessä tilanteessa. Painon pitää olla sellainen, että tekniikka pysyy hyvänä loppuun asti.

Partner AMRAP 40

40cal machine
40 Plate GTOH @20/10kg
40 sit up
40 air squat

( I go, You go)

4 sets:
8+8 Bulgarian Split Squat
- 90-120sec Rest
- Use barbell, KB's or DB's for extra weight.