5 x e3:30m:
5 deadlift @ RIR 1

EMOM12

0-3min: 3 squat snatch @70-75%
4min: rest
5-8min: 2 squat snatch @75-80%
9min: rest
9-12min: 1 squat snatch @85-90%

4x
4 min ON/2min OFF
Alt. A and B

A. AMRAP of:
8 Box Jumps
12 DB Snatches 22,5/15kg
16 Wall Balls

B. AMRAP of:
3-6-9-…. Power Snatches 60/40kg
3-6-9-…. Pullups (Round 1) / Toes-to-bar (Round 2)

A. 10 min AMRAP, YGIG
10-20-30-40-50...
Weighted partner sit ups @9/6kg
Wall ball
Weighted box step ups @9/6kg

Rest 3 min.

B. 10 min AMRAP, YGIG
10 x pull ups/ring row
20 x push ups
30 x air squats

Rest 3 min.

C. For time: YGIG (Tc: 10 min.)
3 rounds:
26/20 cal. Row
16 Kb swing @32/24kg
12 x syncro burpee

3 rounds / go every 4 minutes
10-12 barbell bicep curls
Max set of toes to bars

7-min. AMRAP:
10 power snatches 20/15 kg
5 jumping chest-to-bar pull-ups

For time:

10-8-6-4-2
power clean@60/40kg
front squat
burpee over the bar

Target under 7min, time cap 10min

10min EMOM:

• 3 Weighted Pull-ups
• Same weight in every set

Reverse Lunge 5+5, rest as needed,
5-10 Strict Pull-Up

3 kierrosta aikaa vastaan:

• 20 burpee
• 21 käsipainotempaus (vuorokäsin)
• 12 käsipainothruster

Tempaukset yhdellä painolla. Thrusterit kahdella painolla. Voit käyttää myös kahvakuulia, jos käsipainoja ei saatavilla.

N 15kg / M 22,5kg