AMRAP 12:
2 Cleans 40/30kg
40 Double Unders
10 Abmat Situps

• Add 2 Cleans Every Round

(Power/ Squat Cleans)

AMRAP x 16 MINUTES
100m Run
5 Shoulder to Overhead @85/60kg
200m Run
10 Shoulder To Overhead @70/47kg
400m Run
15 Shoulder To Overhead @60/43kg
600m Run
20 Shoulder To Overhead @43/30kg
800m Run
25 Shoulder to Overhead @30/20kg
RPE 7
If you finished , start again from the beginning!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets

AMRAP 9
6 Toes-to-bar
9 Hang Power Cleans 60/40kg
12 Pistols

7rounds 30s On / 30s Off

1) shuttle run
2) sit up
3) kbs
4) DU/SU

(Total 28min)

2-4rounds:

10 snowangel
10-15 ghd hip extension/ or barbell good morning

5K Running

3x 3-6

Raskaahkoa tuulimyllyä
Kulmasoutua tangolla
Käsilläseisontapito submax (olkapäät korviin)

Weightlifting - Jerk

Build up to a heavy weight in a complex of: 2 Push press + 2 Split jerks

• 2 x same weight before adding more weight.

With partner for time:

1-2-3...9-10 Thrusters 50/35kg
10 weighted sit-ups after each round, heavy weight.

*You go, I go!

Metcon (time)

3 Rounds for time:
1000/800m bike
15m Weighted lunges
10 Burpees on plate
15m Weighted lunges

M: 20kg N: 10kg