Amrap 12:
9 Burpees
35 Double Unders

AMRAP 28

500 Single Unders
14 Bar Muscle Ups
200 Wallballs 20/14p
8 Snatch 70/50kg
100 Calories Row

Split as you like.

e90s x10

4x 1 snatch pull + 2 power snatch
3x2 power snatch
3x1 power snatch

3-4 sets for power!
3 Touch n' Go Power Cleans @ approx 65-70%
3 Burpees at max speed
30m Sledpush Sprint or 15 Cals Bike/Row
Rest approx 2mins
- Goal: High power efforts

25-20-15-10-5:
Calorie Row
Power Snatches 35/25kg

TC 15min

Light Option

25-15-10
Row
Power Snatches

Build to Heavy Set of 3 Power Snatches

AMRAP 38. 6 ON / 3 OFF

30 Wallball 20/14p
60 Double Unders / 150 Single Unders
300m Farmers Carry 2 x 22,5/2x15kg
20 Power Snatch 45/32,5kg
60 Calories Row

15min aikana rakenna päivän raskaahkoon painoon
1 rinnalleveto + 1 etukyykky + 1 työntö

Wod
Treeni
3 Rounds
7+7 DB Hang Clean
7m Hs Walk
14 Pull up
45s rest

Hiki
3 Rounds
7+7 DB Hang Clean
7m Seal walk
14 Pull up/Ring row
45s rest

Treeni:
Strict hspu 6x4 v3
negat. hspu 3x1

Hiki:
negat. hspu 4x3 / Handstand hold 4x 15-20s
box hpsu 6x6