20 Minutes Of :

20-30 Banded Ab Crunch
10 Snap To Hollow
40m Farmers Carry, AHAP
1:00 Plank Hold

Power clean x 3 OTM 10min
high hang, hang, floor

RX:
AMRAP8
2-4-6-8-10...
Wall ball @9/6kg
Power clean @50/35kg
Bar over burpee

Scaled:
AMRAP8
2-4-6-8-10...
Wall ball @6/4kg
Power clean @40/30kg
Bar over burpee

RPE 4.5

Deadlift
4x5
2-3reps in tank

Deadlift
12-10-8

• Start Light and build to Moderate. This is a deload week in the Strength Cycle.
• Week 4 of 5

PERFORMANCE
3 ROUNDS FOR TIME
75 Double Unders
50 Wall Balls @20/14
25 Deadlifts @60/42,5kg

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FITNESS
3 ROUNDS FOR TIME
150 Single Unders
40 Wall Balls
20 Deadlifts @ light and fast

• RPE 8
• Video: https://vimeo.com/888983333?share=copy

Hang Power Clean + Power Clean + Push Jerk

6 x ( 1+1+1) Building

Go Every 1:30

Every 30s x 20
1 Strict pull up V.1-2

Huom!
Jokainen toisto mahdollisimman terävästi.
Voi käyttää lisäpainoa.

Skaalaus:
Matala tanko tai kumppari.

Squat Snatch Singles ( RIR 1+ )

Working 10 minutes

RX
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead @85/60kg

Goal: 3+ rounds

SCALED
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Kipping Knees to Chest
8 Burpees
3 Shoulder to Overhead @ moderate
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Childs Pose