Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

AMRAP20 w/ partner, YGIG, divide reps evenly:
20 power clean (50 / 35)
20 stoh
20 box jump (60/50)
40 cal row
-rest 1 min after each round-

RPE 7-8

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

EMOM5
4 Muscle clean

EMOM5
3 "No feet" power clean with 1-2s pause at the catch

EMOM5
2-3 "No feet" high hang squat clean

Kaikki emomit kevyillä ja teknisillä painoilla (30-40% of 1RM). Ei tng toistoja. Emomien välissä 2min lepo. E1.30M x 6 2 "No feet" squat clean Tekniset painot (50-60% of 1RM) "No feet" = jalat eivät saa liikkua eteen eikä taakse. Päkiälle nousu saa tapahtuma ponnistuksen jatkumona.

AMRAP 18, split reps as you like

55 Calories Bike
55 Deadlift 70/50kg
55 Calories Row
55 Hand Release Push-Ups

For time:
800m run
⬇️
20 rounds:
1 pullup
3 push up
5 squat
⬇️
800m run

TC: 23 min

"Mini-Chief":
3 x AMRAP3:

3 power clean (62,5 / 42,5)
6 push up
9 air squat

Rest 1 (WOD) / 3 min (EASY) between AMRAPs:

WOD:"Blackjack"
Complete the following for time:
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups (make sure you don't mess up your counting here)
10 push-ups/11 sit-ups (or here!)
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

*I did games standard push-ups (hand release at bottom)

Power Clean
6 x 2. Every 60s.
– 2-3 Warm-up sets.
– Reset between each rep

4 Rounds, Work 0:40 Rest 0:20

Bike Calories
Kettlebell Swing 24/16kg
Burpees
Air Squats

AMRAP 9, IGYG

5 Box Over Burpees 24"/20"
5 STOH 60/42,5kg