AMRAP 15

7 + 7 One Arm Thruster w/ KB
20 Sit-Ups
15 Box Step-Up
10/7 Calories Bike Erg

Week 1

1. Clean pull + tall clean + push press + split jerk
   4 x 2+2+2+2 x 30-50%
   rest 90s

2. Clean pull + clean + jerk
   3 x 2+2+2 x 70%
   2 x 1+1+1 x 80%
   rest 2-3min

3. "Pow"snatch
   4-5 x 3 x 70%
   rest 2min

6-8sets:

3 squat snatch 70-75%

2s pause knee level / drop&go!!

EMOM x 8 MINUTES
3-5 Strict Handstand Push-Ups
or
3-5 DB Deficit Push-Ups (toes/knees)
or
3-5 Incline Push-Ups
RPE 5

For time with a partner (You go, I go)

50 machine calories
10 wall walks
5 rounds of dumbbell/kettlebell “DT”
40 calories
8 wall walks
4 rounds of DB/KB “DT”
30 calories
6 wall walks
3 rounds of DB/KB “DT”
20 calories
4 wall walks
2 rounds of DB/KB “DT”
10 calories
2 wall walks
1 round of DB/KB “DT”

Rx: 2x22,5/15 kg or 2x24/16 kg
Time cap: 32:00

1 round of “DT”:
12 deadlifts + 9 hang power cleans + 6 shoulder to overhead

5x12 Weighted Sit-ups (Heavy)

Shoulder press 10-8-6-4-2 reps.

“Thunami Special”
For 25 minutes, go every 5 minutes
2 rounds for time:
6 burpees over the bar
5 deadlifts
4 hang power cleans
3 front squats
2 thrusters
1 shoulder to overhead
10m overhead carry

All barbell work needs to be performed unbroken as a one big set

100/70kg → 85/60kg→ 70/47.5kg

Valakyykky 5x5
-kevyt / liikkuvuus…jos homma rokkaa niin voi laittaa painoakin

Pullover 3x20

Suorinjaloin mave 5x10x30-40%
-jalat yhdessä

Kiertolankut 3x20/20
-lantion kierrolla

Vauhtipunnerrus 50% x amrap
-vapun maksimista

QuadBlast 🍑❤️ 3 kierrosta
-20 x kyykky
-10/10 x askelkyykky vuorojaloin
-10/10 x askelkyykkyhypyt vuorojaloin
-10 x (syvä)kyykkyhypyt

30min AMRAP 3-4hlön tiimissä

1 Kone käynnissä koko ajan, kerätään kaloreita
YGIG AMRAP:
12 Boxin yli burpeeta
12 KP-tempausta
12 Istumaannousua
12 Ilmakyykkyä

Tulos= kalorit + kierrokset