CONDITIONING

EMOM x16 (4 rounds)

1) Airbike/Bike 10-20cal
2)  5+5 KB Lunge Snatch video
3) 3-5 D-Ball/Sandbag Ground to Shoulder video
4) 1-5 Muscle-Up 

RPE 3 to 4

Target: Repeatable pacing, not all out.

Tailoring Options:

Ground to Shoulder→ heavy hang power cleans
Muscle-Up→ Bar MU→ Jumping Ring MU

AMRAP 20
5 Power Cleans 80/60kg
10 Toes-to-bar
15 Wall Balls

*every 5th minute (min 5, 10 and 15) - perform 10 Burpee over bar

For time, two rounds.

14 Kettlebell snatch 24/16kg Left (Floor)
50 Du´s
14 Kettlebell snatch 25/16kg Right (Floor)
50 Du´s

TC 7

Front rack mobility

(20-25 min.)

AMRAP´S

AMRAP 2 Double Unders
AMRAP 2 Air Squats
AMRAP 2 Pull ups
AMRAP 3 Single arm Kb Swing 24/16kg
AMRAP 3 Strict Pull ups
AMRAP 3 Thrusters 20/15kg

For time..

5 push press 80/50kg
5 pull ups
10 push press 70/45kg
10 pull ups
15 push press 60/40kg
15 pull ups
20 push press 50/35kg
20 pull ups
25 push press 40/30kg
25 pull ups
30 push press 30/25kg
30 pull ups

vuorotellen toinen vetää, toinen työntää!

TC: 35 min

For time:
50 Single Arm DB Push Press RIGHT @50/35lbs
50 Single Arm DB Push Press LEFT
50 DB Renegade Rows (right/left = 2 rep) @ same weight
50 DB Push-ups
50 Pull-ups (Rx+: C2B Pull-ups)

20:00 Cap

• Pull-up choice: Kipping, strict, less reps, partner assist, negatives 10 x :10 down, ring rows

Find heavy set in 15min.
1 Hang squat snatch
1 Tng Squat snatch
1 OHS

Jerk Complex:

Push Jerk + Push Jerk + Split Jerk
6x1x80-90%
Rest 3 min

Back Squat
4x8r
Leave 1 rep in the tank.
Rest as needed.