Weighted Pull Up
6-4-3-4-6

rest 3min

Seated Double BD Press
6-4-3-4-6

rest 3min

Rinnalleveto tekniikka 10 min.

AMRAP 10 w. a partner
30 Meter DB Front Rack Carry (50/35)
10 DB Renegade Rows each

• One partner completes a full round at a time.

40 min for quality
800m Jog
2 Rounds: 5 Pull up + 10 sit up + 10 tall box step up
1000m Row
2 Rounds: 5 Pull up + 10 sit up + 10 tall box step up

Conditioning

3 x 10min / 2min Rest

1) 10 Wall Ball - 10 Burpee

2) 12 Weighted step back lunge - 10 T2B

3) 10 DB Snatch - 20 DB Jump overs

Tempaus Amrapit:
-Tempauksen saa tehdä raakana tai kyykkyyn

2min Amrap:
@25/20kg

1min lepo

90s Amrap:
@35/ 25kg

1min lepo

1min Amrap:
@40/30kg

1min lepo

30s Amrap
@45/35kg

Tulos: Toistot yhteensä

3 Kierrosta laadukkaasti:
3+3 Turkkilainen ylösnousu
10+10 Ristilinkkari

Rinnalleveto tekniikkaa

5-6x
Power clean + hang clean + hang clean below the knee

Acc.

5x3 zombi squat

6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
7 Thrusters 35/25kg
5 Burpee over bar

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

A) Back squat 5 x 3 @65-90% 1RM

E60s 5rounds
Snatch 50-60%

E90s 5rounds
Snatch 65-80%

E90s 5rounds
Snatch 85-102%