Amrap 24

Run 800 m
Box jump overs 20 reps
Hang KB snatches 20 reps (10/10)

Run 400 m
Box jump overs 10 reps
Hang KB snatches 10 reps (5/5)

-goal 2 rds +

L1: 20/12kg
L2: 24/16kg

Partner WOD:
2rnd:
100 wall ball
100 kb swing 24/16 (samu 40kg)
100 push up
100 air squat
10 rope climb
-Toistot saa jakaa haluamallaan tavalla.

10 kierrosta
1 maastaveto, raskas paino
10,9,8,7,6,5,4,3,2,1 leuanveto tiukkana

10 min emom
2 power clean 77,5-82,5%

Endurance WOD

Teams of 2

2 rounds for time:

100 airsquats
50 burpees
50 box jumps (keskitaso / alin taso)
50 empty barbell thrusters (20/15kg)
760m run together

TC: 40 min

Toistot saa jakaa miten haluaa, toinen tekee ja toinen lepää, paitsi juoksuosuus yhdessä. Pyri säilyttämään tasainen tahti läpi treenin.

3 x 6min AMRAP
8 Push press 50/35kg
24 Double unders
8 T2B
2min Rest between rounds

rest 3min btw sets

Kelly prog.1
2 Rounds
400m Run
15 box jump
1 min rest
400m Run
15 Wall ball
1 min rest

weighted pull/chin up
2x60%
2x70%
1x90%
1x95%

Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.