Find heavy power clean in 13min
.
.
2min rest
.
.
Partner AMRAP 15

60 sit up
50 deadlift@60/40kg
40 pull up
30 hang power clean

I go, you go !!

1 RM
Päivän paras

3 rounds for time
30/24 cal row
50 double under
20 thruster 20/15
10 pull-up

Rest 3min between the rounds

Target time: 4-5min / round

8 intervals, new start every 6th minute

Alternate between A and B.

Run 300m (or 25/20 Cal)

then
A.
2 rounds of:
6-8 Wall Balls
6-8 Box Jumps
6-8 Weighted situps with wb

B.
2 rounds of:
6-8 Double DB power cleans
6-8 Double DB lunges
6-8 Double DB shoulder to overhead

66 deadlifts 50/40kg
66 box jumps 24/20"
66 kettlebell swings 24/16kg
66 knees to elbows
66 sit ups
66 pull ups
66 thrusters 30/20kg
66 wallball shots 9/6kg
66 burpees
66 double-unders

3x5 V2

Find your sumo deadlift 3RM

E3M x 3

10-12 DDB bicep curl
10-12 banded triceps extension

Valakyykky kepillä 3x10 toistoa

EMOM12
1. 12-14 alt. DKB farmers carry reverse lunge
2. 5/5 side plank rotation
3. 6-8 strict t2b/knee raises
4. rest

Huom! Liikkeet hallitusti laatua vastaan.