AMRAP 12

5 bmu
10m kb farmer walking lunge@24/16kg´s
15/10cal echo

Target 5+ rounds / Scaled c2b or pull up / scale weight if needed

Shoulder press 3x10
* -lepo 2-3min
-vakio paino*

Maastaveto 2x6x77,5%

Yhden käden kulmasoutu 3x20 / käsi

Etuheilautus 3x20 / käsi
-yhdellä kädellä

Suorinjaloin maastaveto käsipainoilla 3x20

Every 3 mins x 5 sets:
10 C2B / pull up
15 Push-ups
45 Double Unders
Goal : under 2 mins each set
Score : slowest split

5 deadlifts
10 wall-ball shots (6/9 kg)
– Athlete’s choice for deadlift load.

SCALED WOD
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots

Bench Press 10-8-6-4-2-4-6-8-10

Bench Press
8 x 3. Every 60s.
- These are speed reps
- Improve from last week in either speed or weight

Front squat 7x1
* -nouseva paino
-lepo 3-4min*

front rack reverse lunge alt. 3x10
* -lepo 2-3min
-vakio paino
- lisää painoa edelliseen viikkoon*

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch + Snatch balance.
Build up to workset weights

Worksets,
4 x 2 snatches @ 90%.
Rest 2:00 min between sets.

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CLEAN AND JERK

Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 93-95%
Lift every 2:00 min.

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STRENGTH
Hatch, week 10 day 1

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.