EMOM

12min

ODD: 4 Hang Power Clean
EVEN: Kipping Pull-ups

- choose a weight for the hang power cleans which you can keep consistent throughout the 6 rounds
- choose a number for the kipping pull-ups which you can keep consitent throughout the 6 rounds
- if you cannot perform kipping pull-ups choose a suitable progression such as toenail pull-ups and beat swings

17.1

10 Dumbell Snatches 22.5/15kg
15 burpee box jump overs 24/20""
20 Dumbell Snatches
15 burpee box jump overs
30 Dumbell Snatches
15 burpee box jump overs
40 Dumbell Snatches
15 burpee box jump overs
50 Dumbell Snatches
15 burpee box jump overs

20min time cap

compare to last years open score

Penkki 2x8x75%
Kapea penkki 3x6
Etunojapunnerrukset 50-100 toistoa
Ojentajat kuminauhalla yhdellä kädellä 50 toistoa / käsi
Pystysoutu käsipainoilla 3x15-30

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

ft squat/bk squat(15) wk1
Est load using 75% of ft sq rm
3 sets across
4 ft squats-rack then immediately
8 bk squats

Metcon/*Rx(16)
3rds
400m run
21 wallballs 16/12-*20/14
21 abmat sit ups
7 pull-ups/c2b/*muscle ups

Finisher
2 min hip opener
1 min quad smash
60 cross crunch

Aikaa vastaan:

• 50 burpee leuanveto ♥️

2min tauko

• 50 box-over-burpee (N 50cm / M 60cm) ♥️

2min tauko

• 50 bar-facing-burpee ♥️

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Bk sq(15)
week 9
5@65%
5@75%
5/mr @85%

Metcon/*Rx(15)
amrap 15
7 wb 16/12-*20/14
5 cleans 115/65-*145/85
3 pull ups/c2b/*bmu

Finisher
2 min quad stretch
30 band pull aparts
100 flutters

• swing 2 mani
• swing sx
• swing dx
• snatch sx
• snatch dx
• clean&press sx
• clean&press dx
• row sx
• row dx
• pushup on kb

Per ogni esercizio dalle 6 alle 12 ripetizioni, stessa KB, mantenere lo stesso numero di ripetizioni per ogni esercizio. Possibilmente senza interruzioni tra i singoli esercizi. 90”-120” di riposo tra le serie. Dalle 3 alle 6 serie. Indicare il volume totale (es.: 1 circuito da 10 rep x 20kg x 10 esercizi = 2000 seguito da 2 circuiti da 8rep x 24kg x 10 esercizi = 3840 ; totale: 5840)

2 rounds:

Run 400m
2+2 Perfect Stretch

RPE 2-3

AMRAP 12

5 Strict Pull-Ups
10 Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

Loppujäähyt:

Every minute, on the minute, for 6 minutes:
Minute 1 – 8 Supine Ring Rows
Minute 2 – 45 Second Prone Plank Hold ( lisäpainot 10-20kg )

2 rounds – 1 min work / 30s. rest

Knees to Elbow
Alternating KB/DB Biceps Curls HAUISKÄÄNTÖÄ <3
Bent-Over KB/DB Row
Alternating KB/ DB Farmer Carry Lunges

ja sitten pikku tauko ja -

AMRAP 15

50 m KB Farmer Carry 12 / 18 eli 1 kierros
15 Wall Ball Shots 6/10
15 Kettlebell Swings 12/18
15 KB Push Presses

A.:
- 5min Row/Ski/Ab/Du

• 3 rds: (easy)
  8-12 Burpee
  8-12 Ring row
  7-12 V-sit up

• 1-2 rds: (hard)
  6cal Row
  6 Burpee
  6 Pull up/T2B

B.:
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups