5min EMOM
Samalla minuutilla:

15 KK-heilautusta
Amrap: Etunojapunnerrus

Strict Chin-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

For Total Load :

In 1 Minute Window :

10 Power Clean ( target 60/42,5 ->)

Rest 2:00

In 1 Minute Window :

8 Power Clean ( target 70/50 -> )

Rest 2:00

In 1 Minute Window :

6 Power Clean ( target 80/60 -> )

Rest 2:00

In 1 Minute Window :

4 Power Clean ( target 90/65 -> )

Rest 2:00

In 1 Minute Window :

2 Power Clean ( target 100/70 -> )

Score : Total Lifted Kilos

( SvartBox 22.1.2024 )

Aikaa vastaan:
400 m juoksu
15 x askelkyykkykävely per puoli
15 x Rengassoutu
15 x Thruster
15 x knees to elbows
400 m soutu

3 kierrosta aikaa vastaan
300 m soutu
5 x toes to bar /
knees to elbows
10 x push press

For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

A) Power snatch waves
3/2/1 reps @70-80% 1RM
3/2/1 reps @75-85% 1RM
3/2/1 reps @77+ % 1RM

Start every wave with bigger weight

B) Accessory
3 rounds for quality
8-12/side external shoulder rotation
12-15/side banded clam shell

n. 60% max

RX
AMRAP x 15 MINUTES
100 Double Unders
30 Kipping Pull-Ups
15 Power Cleans (85/60)

SCALED
AMRAP x 15 MINUTES
200 Single Unders
30 Ring Rows
15 Power Cleans @50/35kg
RPE: 7

GOAL : 2+ rounds

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

4 x amrap 8 (rest 3 min btw)

A.
8 Pullups
8 KBswings 24/16kg
8 Sit-ups

B.
12 DB Snatches 22,5/15kg
2x7,5m SA DB Overhead Lunges
8 Burpee over DB

C.
10/7 Calories
8 Toes-to-bar
8 Pushups

D.
8 Wall Balls
8x7,5m Shuttle runs
8 Box Jump Overs