AMRAP 30 (Reps & load)

AMRAP 10

10 Wallball 9/6kg (20/14p)
20 Dumbbell Snatch 22,5/15kg

....directly into...

In 10 minutes

Power Clean TnG 2RM

....directly into...

AMRAP 10

15/11 Calories Echo Bike
5 Pull Ups
15 KB Swing 24/16kg

Band-pull-aparts 2x20

Blackburns 1 kierros

Penkki 3x3x87,5%

Sotilaspenkki 2x10x55-65%

Ojentajat otsalta 5x10

Pystysoutu käsipainoilla 3x15-25

5x2

1x2: 78%
1x2: 81%
3x2: 84%

• 3x High Box jumps

Rest 2-3min.

High Hang Squat Snatch

1 x 2 x 68%
1 x 2 x 73%
1 x 1 x 78%
3 x 1 x 83%

SO 2:00

Snatch High Pull
2 x 2 x 85%
2 x 2 x 90%
2 x 2 x 95%
3 x 2 x 100%

SO 2:00

30s. ON / 30s. OFF
1.) Air bike
2.) Row
3.) Ski

• Go hard, but sustainable pace.

Chest to bar / Pull up:
12x5-3

• Unbroken sets.

(Time cap: 10min.)

3 x 2min
3min Rest between sets.

Huom!
Jokainen veto pitää tehdä edellistä kovempaa.
1=RPE3
2=RPE3.5
3=RPE4

Amrap9

Buy in
40 deadlift @100/70kg
40 hspu

-> Max reps bar over burpee

"Annie"
For time
50-40-30-20-10
sit up
Double under

Timecap: 10 mins
Compare to : 2020.01.28