AMRAP 40 with partner

400 m run (both)
27 wallball 20/14”
7 wall walk
2 partner carry, a 10 m
4 clean 80/50 kg

Split as needed

Suvi ja Mikko 27.7.24 ❤️

Split Jerk
Build to a heavy 2 over 6 sets
Sets of 4,3,2,2,2,2
Option: 6 x 3 practicing technique

For time:

21-15-9
Thruster (Rx 42,5 kg/ 30 kg)
Pull Up

Timecap 20 minute

EMOM x 30

1) machine
2) 5-10 ttb + box jump over
3) rest

PERFORMANCE

EMOM x 5 MINUTES
1 Chest to Bar + 2 Toes to Bar

---

FITNESS

EMOM x 5 MINUTES
1 Kipping Pull-Up or Half Kip Pull-Up + 2 Kip Leg Raises

• Unbroken complexes
• RPE 5

EMOM5 - easy weight
1 Snatch pull + 1 squat snatch + 1 OHS

Huom! Kevyet ja tekniset painot. Emom toimii lämmittelynä raskaampia nostoja varten.

E1.30min x 6
3 sets: 1 Snatch pull + 2 squat snatch @70-75% of 1RM
3 sets: 1 Snatch pull + 1 squat snatch @75-85% of 1RM

Huom! Prosentit päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

2x2 v1 +edelliseen viikkoon
1x 5-8 -10-20kg

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs @ low
12 Wall Balls

• RPE 7
• Video: https://vimeo.com/886787160?share=copy

E1.30M x 6

4-6 strict chin up V.1-2

Skaalaukset: Low bar chin up/banded

Nousu
3x 2 v1