12 Min amrap

• 12 Russian KB swings 24kg
• 2 wall Walks

3x 10min ON/2min OFF
In pair

A) ”I Go-You Go”
12/9 Cal Row
8 Wall Balls

B) ”I Go-You Go”
12/9 Cal Ski
8 DB Snatches

C) ”I Go-You Go”
12/9 Cal Bike
8 Box Jump Overs

4 sets:
2 Snatch High Pulls + 1 Power Snatch
- Do 4 working sets over 70% 1RM Power Snatch
- Rest as needed btw sets

Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+3reps@65-75-80-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 8-10 french tricep turn with dumbbells (lay on floor/bench)
rest 2-3 min bwn sets

Metcon
Every 2 min for 20 minutes (6-10 sets)
sets 1-5
1 pegboard/legless rope climb/rope climb + 5 tng power snatch @35/50kg (masters 45+ 30/42.5kg)
sets 6-10
1 pegboard/legless rope climb/rope climb + 5 tng power c&j@35/50kg (masters 45+ 30/42.5kg)

eli tee ensin 3-5 settiä tempausten kanssa ja sit 3-5 settiä c&j:n kanssa.

IF YOU WANT YOU CAN GO FOR KETTLEBELLS AND 5 REPS OF DUAL KB HANG SNATCH/DUAL KB C&J WITH 16/24KG's

4 kierrosta alkavalla 3 min (kesto 48min)

1. Soutu 450/500m
2. 20 Kahvakuula heilautus+20 askelkyykky
3. Juoksu 300/400m
4. 30-40 sek Roikkuminen + 20 istumaannousu

EMOM 20

• 5 Power Snatch ~75% Max
• 9/10cal Machine
• 12-16 Box Jump 50/60cm
• Rest

Penkki 2x1x85%
-3s stoppi

Dippi Tai penkkidippi 3x amrap

Seal Row 5x15
Takaolkapääsoutu 5x20
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä!!)
-valitse yksi

Shoulder Press

6-6-5-5-4-4-3-3

Go Every 2:30

Power Snatch

Every 1:30 x 7
2 Power Snatches
Build weight to ~85% Max

Tempaus