5min AMRAP

5 Raakaa leukaa
20 Ilmakyykkyä

3 kierrosta

max aika L-riipunta
5+5 kuubalainen punnerrus, hitaasti

4 kierrosta laadulla, ei aikaa vastaan:

• 8/8 yhden käden press
• 8/8 yhden käden kulmasoutu
• 15 etunojapunnerrus
• 10 tiukka leuanveto

Käytetyt painot kommenttiin.

Sumo Deadlift
'Cluster sets'
Build to a heavy 1.1.1
Rest :10 between the 1s and then up to 3:00 between the sets

AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches 22,5/15kg
12 Toes to Bar

Light Option

EMOM 16

1-3 Wall Walks
8 Alt. DB Snatch
8-12 Knees Up
Rest

3 rounds of
20 total Alternating DB Snatch @50/35
30 Double Unders
4 Wall Walks
30 Double Unders
Rest 2:00

• Goal: Hard effort, unbroken or close for Double Unders. Scale with less or :30 Jumping Jack's today.
• RX+: 5-10m Handstand Walk for Wall Walks

Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

• Bonus points for holding the lockout on the PP for :01 each rep!
• Use the same weight for both movements.
• Use last week as guide and aim to improve somehow!

Snatch:
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 65% 1RM
2 Reps @ 75% 1RM
1 Rep @ 80% 1RM

2min Rest Btw Reps

10 min AMRAP
40 DU
10 v-ups
10 T2B
10 box jumps 60cm/50cm

10 to 1
Push-up
Deadlift 102/70kg
For time