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

rx
For time:
2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (34/52 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (38/61 kg)
12 burpees over the bar
12 thrusters

Time cap 16:00

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intermediate
For time:
2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (25/38 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters

Time cap 16:00

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beginner
For time:
2 rounds of:
12 burpees over the bar
12 cleans (10/20 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (15/25 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters

– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.

Time cap 16:00

6x6 Back Squat @ heaviest weight of 10 reps from the 1st week

• 2min rest between sets

3x3 clean high pull