AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Heavy Single

Amrap:

• 1min tuplanaruhyppy

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min bar-facing-burpee

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min bar-facing-burpee

• 1min swingi (amer.)

• 1min lepo

Tulos on kaikkien toistojen yhteismäärä. Laita kommenttiin käyttämäsi painot.
Voit vaihtaa DU:t myös soutuun tai assault bikeen(cals.)(ei single-hyppyjä)

EMOM 12 mins
3 Power Clean+ 3 Front Squat + 3 Push Jerk @ 70/40Kg

Overhead Squat: 3RM. Rest 2-3:00.

– 6-7 sets progressively adding weight each set.
– Not maxing? Perform sets of 5 adding weight if form permits.

EMOM 12
1: Chin over bar/rings
2: Bottom of the dip hold
3: Ring support hold

-Pidot 10-30s., sama aika joka liikkeessä

Jerk: 1RM. Rest 2:00

• Build to a 1RM over the course of 8-10 sets from a rack.
• Any style permitted (Push, Split or Squat)
• Beginner: 10 x 3 focusing on technique. Rest 90s

Pick one;
"Cindy Prep" 3 Sets:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
Rest 90s

Or

"Mary Prep"
3 Sets:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts
Rest 90s

For time with a partner:
100-80-60-40-20
Calorie Row
Walking Lunges
Hollow Rocks
*Complete 25m Bear Crawl or 5-15m Handstand Walk after each completed round.
*One person works. Split in half.

• 35:00 Cap
• Alternate Option Rowing = Stairs x 6/5/4/3/2 or 75-55-45-35-25 Cals on Bike or Ski Erg

8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest