6-5-4-3-2
Power Clean & Jerks
Reps must be Touch and Go.
Start Moderate and Build Moderate-Heavy.

6 min AMRAP
5 burpees
10 deadlifts 100kg/70kg

AMRAP 9
12 Thrusters 42,5/30kg
8 C2B Pullups
4 Bar Facing Burpees

On the minute for 12min
1. L-sit hold
2. Ring row
3. KB overhead & front rack carry
4. Rest

10x
60sec ON/15 sec OFF

A) 5-7 Pullups + 5-7 Thrusters 50/35kg + Max Bar Facing Burpees
B) Row for Calories
C) 15 Wall Balls + Max Shuttle Runs (7,5m)
D) Bike/Echo for Calories
E) Rest

7x3 Snatches

• Work up to heavy 3RM
• Reset every rep, with a good starting position.
• Go every 90sec

3 sets of
15 Stiff Legged Deadlifts
4-8 Strict Chinups (weighted if possible)

Push press 5 x 2 – 95% of 3RM

3x 6min amrap

30 DU
12 Db snatch
12 OH reverse lunge (6+6)
6 burpee over DB

(Rest 2min between sets)

5x2min ON 2min OFF

9/7 Cal
9 Mavea
6 HPC
3 STOH

50/35kg

*2min aikaa tehdä kalorit ja tankoliikkeet kerran läpi. Loppuaika +2min OFF-aika lepoa