AMRAP 17

45 step over box 24/20"
90 Partner Wallball shots
45 push ups

Have nice Valentine´s day <3

Shoulder Press
3x10r @ 55%
Rest as needed.

Amrap 8

18 wb shots
12 T2B
rest 20 sec

-goal + 3 rds

7:00 EMOM

:30 of Kipping Pull-Up or Kipping Toes to Bar practice

• Goal is to improve technique and have a consistent performance across all 7 sets. The sets can be broken if needed to save grip and results.

1a) hand stand 5x24s
1b) Bar MU 5x4

AMRAP 26:00 with a partner:
30 Hang Power Cleans @60/42.5kg
60 Calorie Row/Ski / 45 Cal Assault Bike / 3 x Stairs
120 Double Unders

• One person works. Split as desired.

8+12+16+20+24
DB-Snatch (22.5/15kg)
Wallballs (20/14)

Time cap: 12min.

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

EMOM 30
Min 1: 15 WB shots 9/6kg
Min 2: Ski erg calories 15/13
Min 3: Box jump overs 15 reps
Min 4: DU 50 reps
Min 5: Rest
'
-ota sellanen toistomäärä jonka pystyt pitämään läpi treenin. Sellanen 10 sekkaa ´pitäisi jäädä lepoa/minsa minimissään.

1. Power Clean + Jerk: 5 x 1.1 (10s) @75-80%, every 60s.

– Option: Work on technique with a light load for all sets.
- This is 2 reps of clean and jerk, with a 10s break between, C&J, 10s, C&J.

1. Back Squat: 3 x 5 @80% for all sets. Rest 2:00

– Option: 3 x 8 @ slightly heavier than last week for all sets.