10min AMRAP

8 push presses 60kg/40kg

20m waiters walk 20kg/10kg

20m sprint

15 m Askelkyykkykävely käsipainoilla
16 varpaat tankoon/linkkuveitsi
8 Käspaino rinnaleveto
15 m Askelkyykkykävely käsipainoilla
16 leuanveto/rengassoutu
8 Käspaino rinnaleveto

Mobility:
hamstring kicks
hip openers
shoulder clocks
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking)

Move Prep:
Inchworm
db scap raise
db reverse fly
dead bugs

10mins

SNatch + OHS 4x(3+3)x65%

8:00 EMOM x 5 reps per min.

• Moderate weights after 17.1
• Focus good mobility and good feeling.

20-15-10-10 , 3min rest , same weight in all sets

1 Min Max cal Row

12min AMRAP
20 Box Jumps
20 Situps
20 Burpees
20 Wall Balls

Rest 3min

40-30-20-10 reps of
KB Swings
Goblet Squats 24/16kg

6min AMRAP
3-6-9-12-15-18....
KB Snatch 24/16kg
Box Jumps

rest 3min

6min AMRAP
3-6-9-12-15-18....
Wall Balls
Toes-to-bar

rest 3min
6min AMRAP
3-6-9-12-15-18....
Pullups
Burpees

Conditioning
500m Row
30 Snatches, 40/30
500m Row
30 OHS, 40/30
500m Row
30 Thrusters, 40/30