AMRAP 2 x 3 Rounds

Row 21/15 Calories
Max Reps Wallball Shots 20/14p

Rest 2:00

Score : Total of WB

3 split jerks
– Lift once every 3:00.

Scaled WOD
5 sets for load:
5 push jerks

Deadlift
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

Power Clean
12-10-8
Touch and go reps
Start Light and build to Moderate. This is a deload week.
RPE 5

EMOM x 8-12
1) row
2) 5 snatch grip dl + 5 snatch pull + 5 power snatch
3) row
4) 5 snatch grip push press + 5 snatch balance + pause OHS 5-10s

AMRAP 12
24 Double Unders
2-4-6-8-10-... Handstand Pushups
8 Box Jumps
1-2-3-4-5-... Wall Walks

Power Clean
10-8-6-8-6-4
Start Light and build to Mod+. The second wave should be heavier than the first.
Touch and go
Week 1 of 5

Vaihteluviikko

25min laadukkaasti
8-10 toistoa liike

HPC kevyellä tangolla (kääntönopeuden harjoittelua)
Yhden käden kulmasoutu
Rive kyykkyyn pallolla
Riven 1. vetovaihe 100%+ (1-3reps)
90s Kevyt kone tai hölkkä

AMRAP 15
6 Handstand Pushups
12 Pistols
24 Situps
48 Double Unders

Death by Wallball shots 9/6kg
Complete one Wallball shot on the start of the first minute, two Wallball shots on the second minute, three Wallball shots on the third minute, and so on until you can no longer complete Wallball shots for the number of minutes on the timer.