Zombiekyykky

5x5

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/SkiErg
+
5 Pushups
10 Sit-ups
15 Squats
+
8-16 KB Swings
8-16 Box Jump-Overs
8-16 Wall Balls

B.
12-20 Calories Bike
+
5 Pushups
10 Sit-ups
15 Squats
+
8-16 DB Snatches
8-16 Ring Rows
8-16 Burpees

Clean pull - E2:30 x4:
3 clean pull @ 110-140% clean 1RM / RIR 0-1
- hartiavetoon ja päkiänousuun asti
- polven ohitus, liikkeelle lähtö: työnnä jalalla maata pois (ei selällä vetoa)

1. 8 Power Clean & Jerk @50% 1RM C&J
2. 10 Burpee
3. 8-12 T2B
4. rest

3sets
10 Walking Lunge steps, 2KBs or barbell front rack
rest 2min

Every 2:00 for 3 sets:
3 bench presses

AMRAP 12:00
10 Hang Power Cleans @60/42.5kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
Goal: 4+rounds

EMOM12 for quality:
a) no-jump burpee
b) alt. cossack squat (bodyweight)
c) bb front rack hold (120-160% päivän etukyykkypainosta, tanko räkistä)

Työaika 30-45s / min. Liiku tasaisesti.

4 x 4 min. ON, 90s. OFF
(order: A1,A2,A1,A2)

A1. AMRAP 4 min.
20 x Hang power cleans @42,5/30kg
16 x Front rack lunges @42,5/30kg
+ AMRAP WB @9/6kg

(aim to have atleast 1min time for Amrap)

A2. AMRAP 4 min.
15 x Push ups (Sc. Banded push ups)
20 x pull ups (sc: 30 x R-R or lower p-u reps)
20 x sit ups
+ AMRAP box jump overs

(aim to have atleast 1min time for Amrap)

- Rest 3 min. –

B. Mystery E2MOM For 18 min.
1. ??
2. ??
3. ??

5x2 high hang clean

Focus on speed under bar