8 Min AMRAP:

2 OHS 40/30KG
2 Power Clean
2 Bar facing Burpee
4 OHS
4 Power Clean
4 Bar Facing Burpee
6
6
6
8
8
8
..
..
..
..

4x10/10
4x10 DB pull over
Load by feel
Rest as needed after pull over. Use a medicine ball.

6 rounds for time of:

• 30 squats
• 19 power cleans
• 7 strict pull-ups
• Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

7x Power clean-Squat clean-Jerk, painoa kasvattaen niin että tekniikka pysyy kasassa

6-4-2+
80-85-90%

4 x 3 Front squat

• tempo 3010
• leave two reps in the tank
• rest 3 min between sets

3 rounds for time of:
5-4-3-2-1 power clean 60/40kg (adv. 70/45kg)
2-4-6-8-10 wall ball
- Rest 2min between rounds

Tc 15min (including the rest periods)

Amrap12

You go I go
200m run

*You wished for more running so here you go!<3
One runs, on rests.
Score is total meters together.
Cool down after this: at least 3 minutes of easy walk / jog.

4 x 8 back squat

• leave one rep in the tank
• rest 3-4 min btw sets

Every 2 min for 5 times
3 shoulder press @75% of 1rm.