2-2-2-2
Viimeinen 90-95% 1RM

15min AMRAP (for quality and minimum rest)

• 1 x ring push-up
• 1 x strict pull-up
• 100m run
• 2/2/100
• 3/3/100
• ….

POWER SNATCH + SNATCH PUSH PRESS + OHS
@ 60% OF 1RM SNATCH

3REPS+3REPS+3REPS X 3

Rest & Recover

AMRAP 15

Teams of 3
10 Cal Bike
4 + 4 Devils press / Thruster (15´s/10´s kg)

2x4 Back Squat @ 80% of max Back Squat

Push press, 1 RM of the day

10 x e30sec

1 x (power clean + push jerk)
- use approx. 80% of 1RM

for time:
100 pull ups
100 push ups
100 sit ups
100 squats
-toinen tekee, toinen lepää
voi tehdä myös palautussykkeillä

Ring Dips
Prog 1/8
5-4-3-2-1