With a Partner

AMRAP 8:00
40 Power Snatch @42.5/30kg
16 Handstand Push-ups

Rest 60s

AMRAP 8:00
40 Overhead Squats @42.5/30kg
16 Cal Row

Rest 60s

AMRAP 8:00
40 Box Jump Overs @61/51cm
16 Devils Press @50/35

Rest 60s

AMRAP 8:00
40 Power Cleans @42.5/30kg
16 Cal Row

• Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.

strength

Press
strength 5*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
Chin ups (add weight)
Skull crushers (barbell/DB)

workout

5 rounds for max reps
30 sec on
30 sec off
1: air squats
2: push press (barbell/KB/DB)
3: abmat sit ups(quality over speed)

20min AMRAP
10 chest to bar pull-up
15 push-up
20 single-leg squats, alternating
*After every 3 rounds do 75 jumping jacks

• 7:45-8:30 aamutunnilla AMRAP:in kesto 17min

6 Sets Of Snatch
Set 1: 3 @70%
Set 2: 3 @72%
Set 3: 3 @75%
Set 4: 3 @77%
Set 5: 3 @80%
Set 6: 3 @80+%
- To be done as singles
- Rest 2-3min btw sets

6x

A) 2min Row
2min Echo Bike

2min rest

B) 2min BikeErg
2min SkiErg

2min rest

strength

Clean
Advanced: A: 5 sets 1 halting clean pull+2 cleans
B: 5 sets of 3 Front squats
Novice: 5 sets of 1 Hang power clean+3 front squats

workout

AMRAP 15mins
3 deadlift+3 clean+3 squats(sandbag)
1 muscle up/3pull ups+3 dips/3 ring rows+3 press ups

Aikaa vastaan:

• 33 GHD-istumaannousu
• 66cal soutu
• 33 rengassoutu
• 66 ilmakyykky
• 33 wall-ball 3m (N 6kg / M 9kg)
• 66 tuplanaruhyppy
• 33 selänojennus
• 66 istumaannousu

For time:
30 Clean + Jerks @70/50kg
1 Mile Run / 6 x Stairs / Row/Ski 1600m
10 Rope Climbs (5 legless + 5 with legs)
1 Mile Run / 6 x Stairs / Row/Ski 1600m
100 Burpees

• Goal: Split work as desired with one person working at time.
• Rx+: Done individually

Puijon Portaat 60 min.

4 x täysillä.
(
te tulette salikkekkin treenaamaan....) KK kisaajat teidän on ainakin mentävä!

Warm Up

Any Ergo 5 min
..then 3 rnds

5 Hang Power Clean
5 Front Squat
5 Shoulder Press
5 Split Jerk
5 Back Squat
5 Press behind neck