2min on / 2min off for 4 rounds
12 box jump 60/50
10 DB box step-over 22,5/15
AMRAP shuttle run (1x = 7+7m)

Metcon (reps)

“Ricky”

AMRAP in 20 minutes of:
10 Pull-ups
5 DB Deadlifts 35/25kg DB’s
8 Push press 60/40kg

Accessory:

Spend 20-30 minutes stretching

For time:

10 burpee over bar
15 hang power snatch @40/30kg
20 ttb
15 hang power snatch
10 burpee over bar

RX For Q:
20 squat snatch @40/30kg
16 squat snatch @50/35kg
12 squat snatch @60/40kg

Scaled For Q:
20 squat snatch @30/20kg
16 squat snatch @40/30kg
12 squat snatch @50/35kg

TC 8min

Treeni tehdään parin kanssa laatua vastaan. Toistot ygig. Skaalaa painoa tarvittaessa tai jos liikkuvuus ei riitä niin voi tehdä power snatch.

4x

2min ON/2min OFF

15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time

Overhead Squats or Front Squats
8-6-4-6-4-2

• Start Moderate and build to Heavy. The second wave should be heavier than the first.
• Week 2 of 5

4x 2min ON/2min OFF
alt A and B

A.AMRAP 2
2 Wall Walks
8 Toes-to-bar
12 Box Jump-Overs

B.In a 2min window
20/15 Calories
15 Thrusters 35/25kg
+
Max reps of Lateral Jump over Bar in the remaining time

Shoulder press (Wendler week 11)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

*Viimeinen viikko. TSEMPPIÄ!!

DEADLIFT 5RM