AMRAP 13

5m Handstand Walk
250/220m Row
30 Double Unders

Full Round then Change

5 ROUNDS FOR TIME
8 Power Snatches (60/43)
10 Burpees Over Bar
12 Kipping Chest to Bars

5 ROUNDS FOR TIME
8 Power Snatches (light)
10 Burpees
12 Kipping Pull-Ups / Ring Rows
RPE 9
Timecap 18:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

EMOM 12
Clean + 2 Hang Clean + Jerk
Work up to a heavy complex.

1RM Power Clean

Power clean 5 x 1

Deadlift ( Deadstop )

3 x 3 @ ~70%
3 x 2 @ ~80%

Go Every 3:00

Pull up
5 x 1

C&J Complex

Every 1.20min x 6
1 Squat clean + 1 High hang squat clean + 2 Split jerk with 2s pause at the catch
@60-65% of 1RM

Huom!
Prosentti on suuntaa antava. Tekniset painot!

Every 20s for 6 rounds: 1 snatch @65-70%
Rest 2min
Every 40s for 6 rounds: 1 snatch @75-80%
Rest 2min
Every 60s for 6 rounds: 1 snatch @85-90%

On the minute for 4 rounds
1. 5 front squat @65-75% 1RM
2. 30+30s DB side bend
3. Rest