AMRAP 12

8 Goblet Squat 24/16kg
8 Push-Ups
8 V-Ups

Rest 0:30 Between Rounds

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

A)
6x 2min On 30s OFF
1) 16 viivajuoksua 20 vuorikiipeilijää
2) 10 seinäpalloa 10 rengassoutua
3) 10 kp-tempausta 10 askelkyykkyä (kp:n kanssa)
RPE: 7-8

B)
2x 10min 5min tauko
1) 1.5km/3km kone loppuaika: 6m Burpee boardjump 10 ilmakyykkyä
2) 20 boxin ylitystä 10 kyynärpäiltä suorille käsille 10 linkkaria
RPE: 8-10

C)
Jähy loppuaika
1-3min kevyt liike
6-8 lonkat ja kierto
6-8 kepillä olkapäät
RPE: 3-5

-rest as needed

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:20-30 L-sit/tuck hold
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
power clean + tempo clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
Power clean + tempo clean + push jerk + split jerk 3x1+1+1+1reps@60-75%
then 6x1rep every 1.5min
clean+jerk 1+1 reps@75-95% of 1rm

Strenght
Dumbbell Bench Press 12+10+8+8 reps OR 6-5-4-4 reps of ring muscle ups
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (80-90% effort)
For time
buy in:
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
then 9-6-3 reps of
devils press with rx dumbbells
bar muscle ups / c2b pull ups + push ups
buy out :
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
time target is 7-9 minutes for this workout. cap 10 minutes.

Back Squat

5 sets of 5 @ 65 - 75%

Go Every 3:00

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x1+2reps@60-70%
then 10 min emom
1 snatch @75-95% of 1rm (power or squat)

Strenght
Pause Front squat 5-3-2-2-1-1-1 reps, build to heavy single in 15 minutes (no failures)
rest as needed bwn sets
50/60/70/80/85/90/95% of 1rm example.

prep for metcon
5-3-1 reps of double kb front squats and 1-1 rope climbs or 1-1-1 short rope climbs

Metcon (80-90% effort)
For time 15-12-9-6-3 reps
double kb front squats @16/24kg's
4-3-2-1 reps
rope climbs
or
5-4-3-2-1 reps
short rope climbs (no jumps)

Same weight or build up heavy 5
Rest 2-3min between sets

In 7 mins x 2 sets
20 Medball clean @9/6kg
20 Push press@1x22,5/ 15kg (10/10)
20 DB Box step over@50cm , single dumbbell
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

In 7 mins x 2 sets
20 wall ball @9/6kg
20 alt. Db Hang Cl & Jerk @22,5/15kg
20 box jump @60/50cm
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

Askelkyykkykävely