AMRAP 12
15 Hang Power Snatches 35/25kg
2 Rounds of Cindy

3 kierrosta

5+5 kp pystypunnerrus toispolviseisonnassa, tempo 20X2
6+6 kk maastaveto käyntiasennossa, 2111
45s lepo liikkeiden välissä

@Pitskun urheilukenttä

Run 1600m
150 DU
50 Burpees

Run 800m
100 DU
35 Burpees

Run 400m
50 DU
20 Burpees

TC: 33 min

PERFORMANCE
FOR TIME
50-40-30-20-10
Double Unders
Anchored Sit-Ups
- After each full round complete 6 Power Snatches @60/42.5kg. The workout ends with 6 Power Snatches (30 total).

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FITNESS
FOR TIME
100-80-60-40-20
Single Unders
15-15-15-15-15
Anchored Sit-Ups
- After each full round complete 6 Power Snatches @ light. The workout ends with 6 Power Snatches (30 total).

• RPE 9
• Timecap 15:00
• Video: https://vimeo.com/807847734

Metcon (time)

For time:
100 Air squats
50/40 Calories row
25 Devil’s press

M: 22,5kg N: 15kg DB’s

Timecap: 12 minutes.

4x4 V2

Nousu

A) AMRAP9
12 dumbbell deadlifts 2x22,5/15
9 dumbbell hang power cleans
6 dumbbell push jerks

B) Core
On the minute for 9min
1. Sit-up
2. Russian twist (weighted)
3. Rest

Weighted Hamstring Curls

4 x 10

Go Every 2:30

EMOM x 10 MINUTES
4 Deadlifts @ mod-heavy
3 Hang Power Cleans
2 Push Jerk
Goal is to perform all 9 reps unbroken
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Curls
3/3 SLOW Moose Antlers
1:00 Rebound Pose
Rest as Needed b/t Sets

4 Rounds For Time:

30 Dumbbell Snatches 22,5/15kg
300m Run
10 Box Jumps

if raining: run = ergos