Power Snatch
Every 90 sec x 10
OHS
4 x 5 OHS (2-3RIR)
Every 2,5 min
Accessories
9 x 30 sec on / 30 sec off
- Cuban press
- Reverse flies
- Hollow flies
Every 90 sec x 10
4 x 5 OHS (2-3RIR)
Every 2,5 min
9 x 30 sec on / 30 sec off
Rest / Open Gym
in teams of 3
AMRAP35
7 T2B / Hanging knee raises
7 Front Squats (RX50/35kg, SC35/25kg)
7 Bar over Burpees
7 Cal Row
Run 400 m
Run – amrap – rest
One does the amrap, one runs, one rests
Tekijä vaihtuu juoksun perusteella.
Jatketaan siitä mihin kaveri jäi, tuloksena amrapin kiekat ja toistot.
5 x 3-position Power Clean
(High hang, Low hang, Floor)
Every 2 minutes
5 x 3 Split Jerk
Every 2 minutes
12 x 40 sec on / 20 sec off
Rest / Open Gym
Warm-up:
2 rounds: 40sec ON/20sec OFF
1) Echo-bike
2) Box step over
3) 3 kipping+1 burpee/2 ring row+1 burpee…
4) Air squat
Partner AMRAPs:
6x AMRAP4, 2min rest between
A)
4cal Echo-bike
4 burpee box step over
B)
5 pull-up/ring row
5 WB
C)
40m sled push 60/40kg
4 x 5 @65-70%
Every 3 minutes
3 rounds
30 sec on / 30 sec off
Every 2 minutes x 16
1. 1 round of Cindy
-> Row the remaining time
15 KB swings + 10 Burpees
-> Shuttle run the remaining time
10 Wall Balls + 15 V-ups
-> Bike the remaining time
10 DB hang snatch + 10 Box Jumps
-> DU/SU the remaining time
5 x 3 Snatch Balance
Every 2 minutes
5 x 1 Snatch Pull + 2 Low hang snatch pulls
Every 2 minutes
12 x 40 sec on / 20 sec off
Rest / Open Gym
…what it is