AMRAP 12:00
1 (Legless) Rope Climb
12 total Alt. DB Snatch (50/35)
15 Box Jumps w. step down (61/51)
Rest 60s

• Goal: Each set should be a hard effort and done UB.
• Rx+: 6/4 Ring/Bar Muscle-ups for Rope Climbs

"Metcon (time)

For time:
50-40-30-20-10 Reps for time:
Floor press 50/35kg
Box jumps 24/20”
KB Snatches 24/16kg

Timecap: 30 minutes. "

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"Harjoitus kehittää lihaskestävyyttä, yhdistelykykyä ja koordinaatiota.

Tavoite on tehdä harjoitus aikaa vastaan läpi sillä tavalla, että pystyt ylläpitämään tasaista vauhtia koko harjoituksen läpi sekä kirimään loppua kohden. Kuormat ovat kevyet, mutta toistomäärät isot. "

Easy pace and for quality 🙃

3x (48min)
for 4min
10 box over step
10 + 10 hang db snatch

for 4min
2+2
Turkish get up
20 Air squat

for 4min
10 Hollow- / tuckrock
15 vertical kb swing

for 4min
5+5 1-kb ohs (for mobility
and stance)
10-30 Double under

Within the team of 4, partner up 2 and 2.  Select which team of 2 will go first in this conga line. Strategize this.

First team of 2 will start on the row, splitting the reps/calories however needed to complete the 100 as quickly as possible.  Once they finish, they will move onto the next movement immediately, and their partners, other team of 2 will start on the row.

Both teams of 2 move as quickly as possible through this conga line and when all 4 have finished, that is your team's time.

For Time

100 Cal Row
100 Sit-ups
100 Kb swings
100 Kb Lunges
100 Pull-ups/ Ring Rows
20 Wall Walks

Time Cap 35min the whole team to finish

(90%/5)3

3 second pause in power position

1) 10-20 Seinäpalloa
2) 8-15 Cal koneella

Front Squat
Build to a heavy 2 in 6-7 sets.
- sets should look like 4-3-2-2-2-2..
- Next week we'll test this for a 1RM
- Option: 5 x 5, moderate weight / technique practice

AMRAP 8 of ascending reps:
2 Burpee Box Jumps@60/50cm
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean

Extra:
Single Leg RDL: 3 x 8-10. Rest 60s.

Kyykky 5x4x80%

Kapea penkki 4x4x70-80%
-stopeilla

Tempaus riipusta 5x8
-raskas

TAI JOS TEKNIIKKA TÄYSIN HUKASSA

Tempaus kahvakuulalla 3x10 / käsi

Ojentajat niskan takaa 3x8-15 / käsi
-käsipainolla

YGIG 20min AMRAP:

15 Thrusteria 15/20kg
12 Burpeeta
9 Raakatempausta riipusta 15/20kg
6 Boxin ylitystä

-Toistot saa jakaa miten haluaa, mutta vain yksi suorittaa kerrallaan.