AMRAP 32
Work in pairs, split reps anyhow. Both do the run.
100 Air squats
80 Box step overs
60 Partner wall balls
350m Run
90 Push ups
80 DB Snatch
70 Push press 50/35
350m Run
60 Deadlift 50/35
50 T2B
40 Power clean 50/35
350m Run

10 RM Power Snatch
10-15 Mins Max

For time :

18-15-12-9-12-15-18

Pull-Ups
Hang Power Cleans 50/35kg

TC 15

Tempo Back Squat

6 Sets of 3. Start ~65% and building.

Every rep 2-3 seconds hold on bottom. ( Below parallette )

Aikaa vastaan:

21-18-15-12-9-6-3

• takakyykky (N 42,5kg / M 60kg)
• soutu (cals)

Deload week

A) Hang squat clean & split jerk
8x1 @55-60% 1RM (go every 30s)
6x1 @60-65% 1RM (go every 45s)
4x1 @65-70% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds
12-15 barbell bicep curls
12-15 banded shoulder external rotations

6x 6min ON/2min OFF

A) In a 6min Windows
1000/850m Row
10 Burpee over rower
+
Max Cal Row

B) AMRAP 6
5 Pushups
10 Situps
15 Squats
6x7,5m Shuttle Runs

C) EMOM 6
1) 3-5 Wall Walks
2) 15-25 KB Swings

D) In a 6min Windows
30 Wall Walks
20 Box Jumps
+
Max Cal Bike

E) AMRAP 6
(With Double DB)
10 Bent over Rows
10/10 Hammer Curls
10 Presses
6x7,5m Farmers Walk

F) EMOM 6 (45/15)
1) Ski
2) Plank

EMOM x 10

1) 12 kb reverse lunge
2) 8+8 kb/Db side bend

Bench press 6x4

ISABEL PROG.
8 x 20s on / 30s off:
snatch @ 60/42,5kg or (max 60% 1 rm snatch)