On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

AMRAP x 12 MINUTES
15/12 Cal Bike/ Row/ Ski
6 DB Renegade Row + DB Power Clean @22,5/15 kg

1Rep=Push-Up+Row(R)+Row(L)+ Power Clean.
* RPE: 7

Extra credit:
EMOM x 9 MINUTES
MIN 1 - 8/8 SA DB Upright Rows
MIN 2 - :30-45 Hollow Hold
MIN 3 - :45 EZ Bike/ Jog/ Walk

For time :

21 Clean & Jerks 50/37,5kg
Run 400m
15 Clean & Jerks 50/37,5kg
Run 600m
9 Clean & Jerks 50/37,5kg

TC 10

For time :
15-12-9
Deadlift @100/70kg
HSPU kipping
Burpee over the bar
Timecap: 14 mins

OPTIONAL COOL DOWN
2 sets
30"/30" pidgeon stretch
45" banded pull through
30"/30" open book

AMRAP 12
3 Burpee over bar
9 Deadlifts 120/80kg
18 Toes-to-bar

Power snatch + snatch: x5

Push Jerk
5 sets x 5 reps @60%
*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.
(Week 2 of 8 Oly Cycle)"

ON A 10:00 RUNNING CLOCK...
Build to a 3-Rep Moderate/Heavy Thruster
Take bar from rack

PERFORMANCE
Overhead Squats
4 sets x 6 reps; Rest 2 min

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FITNESS
Front Squats
4 sets x 6 reps; Rest 2 min

*Keep weight Moderate across all sets.
(Week 1 of 8 Oly Cycle)

Ystävänpäivän paritreeni!

18min AMRAP
12 wall ball 20/14
10 toes to bar
8 burpee box jump over 60/50

You go, I go (full rounds)