Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

40min AMRAP, go as far as possible

2 Rounds of
Run 800m
15 Deadlifts 120/85kg
+
3 Rounds of
2 RDS of Cindy (5 Pullups - 10 Pushups - 15 Squats)
6 Hang Power Snatches 60/40kg
+
4 Rounds of
10 Handstand Pushups
5 Power Cleans 70/50kg
+
AMRAP until the clock hits 40min
20 Toes-to-bar
20 Burpees

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is your total weight.

(Technic 14/2015 o. 42/2015)

1800m (2x kortteli) Run
150 Double Unders
50 Burpees

900m (kortteli Run
100 Double Unders
35 Burpees

400m Run
50 Double Unders
20 Burpees

Cap 40 minutes

Every minute on the minute for 20min

• 1: Row 12/10cal
• 2: 1 Turkish get up each hand
• 3: 2-3 Wallclimb
• 4: Rest

Focus on moving as well as possible.

Same rep scheme as week 1, goal is more weight for equal number of reps.

Bulgarian Hip Hinge 4x12/

Push 4x12

Hollow Rock 4x12

**Mark Push up weight/ elevation and KB weight in notes.

4:00

22 minutes

Upper Body Band distraction
Hip Waves
Dynamic Lizard Stretch
Active Pigeon
Crab Reach
Shoulder CARs
Scap Push ups

10

Aikaa vastaan:

• 7 wall-climb
• 9 maastaveto @1,5 x kehonpaino
• 11 bar-facing-burpee
• 13 wall-ball 3m (N 6kg / M 9kg)
• 15 tiukka leuanveto
• 13 wall-ball
• 11 bar-facing-burpee
• 9 maastaveto
• 7 wall-climb

9-15-21
Burpee over bar
OHS 40/30

In 20 min find max weight for

• High hang snatch
• Hang snatch
• Full snatch

All lifts should be done back to back without letting go of the bar.