AMRAP (with a Partner) in 31 minutes

31 Burpees
31 Double-Unders
31 Deadlifts 45/30 kg
31 Push-Ups
31 Box Jumps "24/20"
31 Hang Power Cleans 45/30 kg
31 Air Squats
31 Kettlebell Swings 24/16 kg
31 Shoulder-to-Overheads 45/30 kg
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots 9/6 kg

IGOYOUGO

6-8 x 2 Power snatch

• No fails!

2 x Snatch
Build up to max 70% in 20min

Power Snatch

Build 1 RM in 15 minutes

front squat
3x10

(E3MOM)

EMOM12
1) 2 x Power clean & push jerks
2) 2 x Squat clean & split jerks
@ max 50%

Deadlift 5x5
– nouseva paino
– lepo 3-4min

3x 2 Hang Squat Snatch (moderate weight)

• Above knee
• Touch and go

Deadlift 5x5
* -lisää painoa kierroksittain*

Strength (load)

Tempo back squat
3-3-3-3 AHAP @ 2:3:X

Accessory:

A ) For quality & min rest:

30 Weighted box step-overs (with 2 DB’s)
30 KBS
30 Weighted box step-overs

B ) GHR/hamstring curl 3-5 sets of 15

Rest as needed between sets.