AMRAP in 12 Mins of:
4 Barbell Bear Complexes 43Kg
21 DU
1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press.

Snatchgrip Deadlift 5 x 3
Mid-Hang Snatch Pull + Mid-Hang Snatch 5 x 2+1
For Weight

tekniikkaharjoituksia

On the minute for 12 minutes: Power clean, Front squat, Clean

4 RDS:
1:00 ME UB Strict + Kipping Pull-up
1:00 ME Hang Power Clean 50/35
1:00 ME Burpee
1:00 Rest

In 10 minutes: Row 1500 m, then AMRAP of:

20 Box jumps, 60 cm box
10 Knees to elbows

40min AMRAP

row 500m
30 sit ups
row 500m
30 push press 50/30kg
row 500m
1min hang
row 500m
30 high pull 40/20kg
row 500m
30 OHS 40/20kg

mitä puuhasit?

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
For Time

3 rounds for time:

15 K2E/T2B
Row 200m (straight legs)
15 Burpees
Row 200m (straight arms)