AMRAP 20

4 burbee over DB
6 DB front squat
8 DB stoh
10 DB reverse lunge
30 DU

DB @22,5/15kg

1) Split jerk 4x1x90%
2) Weighted Dips 3x2x60%

Snatch + OHS: 1+3

20s. On 10s. Off for 4min
AirBike for calories

30 min PK
10 box step overs 60cm/50cm
100 rope jumps
400m row
20s HBH

Clean and Jerk
1RM. Rest 2:00
- Any variation permitted.
- Prioritize good technique, then add weight

5x
New interval every 4th minute

12/9 Cal.
9 Bar Facing Burpees
6 Power Snatches 60/40kg

Each for time, keep the weight on the bar challenging

EMOM 16
alt. A and B

A. Clean + Hang Clean
B. 30-50 Double Unders

• Start at about 60% and add..

Tänään hypätään korkeutta, boksille!

Tasajalka hyppy boksille - voit kasata kiekkoja/korokkeita ja hypättyäsi mitata boksin korkeuden. Let’s jump!

WU 2-3 rds
ankle stretch 30 sec/side
pigeon stretch 30 sec/ side
feet together airsquats 10 reps
chair step ups 6-8/side

Juokseva kello päälle

Amrap 6
6 Hand release burpees
6 Pistol squats (3/3)

Goal 6+rds

Rest 2

Amrap 6
6 Hand release Push-ups
12 jumping squats

Goal 8 rds

Rest 2 min

For time:

30 Hand release burpee chair step ups
30 weighted airsquats
20 Hand release burpee chair step ups
20 weighted airsquats

Kokonais timecap :23 min

Skaalaukset:

-Pistoolit penkille / tukea kädellä jostain /reverse lunges

-hand release push-up polvet maassa