1) push press at split jerks receiving position 3x2x65%
2) Split jerk 3x1x95%

With a running clock:

AMRAP 5 mins
10 STOH (60/40kg)
10 Box Jump

2 mins rest

AMRAP 5 mins
10 USA Swing (24/16kg)
10 G2OH with plate (20/15kg)

2 mins rest

AMRAP 5 mins
20 Walking OH Lunges w. plate (20/15kg) (total)
50 Double Unders

*Score = total reps

3 rds:
KB Reverse front rack lunge: 8+8
Max reps unbroken.:T2B
Plank hold: 45-60s.
Rest as needed...

8-9 Basic Endurance Run
12-13 Basic endurance Run
16-17 Snatch technique
17-18 Mobility
18-19 Snatch technique
19-20 Mobility

5x4min AMRAP (2min rest)

A) 8 KB Swings
8 Box Jump Overs

B) 10/7 Cal. Row
5 Burpee over Rower

C) 25 Double Unders
10 Situps

D) 8 Wall Balls
8 DB Snatches

E) 4x10m Shuttle Run
10 -Ups

Parin kanssa I go you go -style
30 airsquat
15/20 cal row
10 shoulder to overhead

AMRAP 8 min

16/14/12/10

KB / DB one arm OHS (pilko toistot / käsi = esim. 16 reps = 8 / käsi jne…) 24/16 kg

20 m OH farmer carry (suora päästä päähän = n. 20 m) 2x32/24 kg

"Coe" 10 rounds for time, of:

10 Thrusters 95/65lbs
10 Ring Push-ups

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)

Death by push ups & Ring dips on 15 minute

Part 1: 15 min

First minute do one push up
Second minute do two push ups
Third minute do three push ups and so on...

Part 2: 15 min

First minute do one ring dip
Second minute do two ring dips
Third minute do three ring dips and so on...

Jos tipahdat kyydistä. Aloita alusta eli toistot alkaa taas 1,2,3 jne.