PERFORMANCE

AMRAP x 15 MINUTES
200m Run / ½ Stairs
20 Alt. DB Hang Power Clean & Jerks (50/35)
2 Wall Walks

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FITNESS

AMRAP x 15 MINUTES
200m Run / ½ Stairs
20 Alt. DB Hang Power Clean & Jerks (light)
2 Scaled Wall Walks

• RPE 7
• Video: https://vimeo.com/914707222?share=copy

3 Rounds of
20 DB Snatches 22,5/15kg
30 Wall Balls
60 Double Unders

4 rounds:

• 20s. Hollow Rocks
• 10s. Rest
• 20s. Handstand Hold against the Wall

RX:
Every 2.30min x 5
6 Box jump over @75/60cm
6 Alt. single arm devils press @20/12,5kg
12-15 Wall ball @9/6kg

Scaled:
Every 3min x 5
6 Box jump over @60/50cm
6 Alt. single arm devils press @15-17,5/7,5-10kg
10-12 Wall ball @9/6

RPE 3-3.5

Huom! Intensiteetti/painot huomioiden RPE. Tavoite olisi jäädä vähintään 40s lepoa kierroksen jälkeen.

Build up to a deadlift 1rm in 15 minutes

9x 2min ON 2min OFF

A)
9/7 Cal
12 KK/KP-mavea

B)
12 Viivajuoksua
4 Burpeeta

C)
12 Seinäpalloa
4 T2B

AMRAP 15

25 Wallballs 20/14p
15 Box Jumps 24/20"
5 Deadlift 100/70kg
25 Kettlebell Swing 24/16kg
15 Strict HSPU
5 Deadlift 100/70kg

10min EMOM (20s on / 40s off)
1. Row for cal
2. Thruster 35/25

Rest 5min

10min EMOM (20s on / 40s off)
1. Echo bike / bike erg for cal
2. Hang power snatch 35/25

EVERY 1:30 x 7 SETS
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean
Start Light and Build to Moderate-Heavy.
Option for squat or power on the final clean

5 x 2:00 Work, 1:00 Rest
25/20 Cal Row/Bike/Ski
Max Alt. Front Rack Lunges (50/35kg) in Time Remaining...
RPE: 8

OPTIONAL COOLDOWN
2-3 sets for quality
20 banded pull through
10/10 pallof press
30"/30" pidgeon stretch