Partner Workout
For Time:

Buy in: 1200 m row

Into:
50-40-30-20-10 wallball @9/6 kg
60 m farmer carry @2x14/16
25-20-15-10-5 burpee to plate @20
60 m sandbag walking lunges

Cash out: 1200 m run

Time cap: 38’

Find your 1RM for Jerk behind the neck

4 sets:
2 Snatches @days heavy 2 Power Snatches + 2 OHS
- Rest 2min btw sets

6 sets to build up to days heavy
2 Power Snatches + 2 OHS
- Rest 2min btw sets

Vipunostot maaten 3x20
Vipunostot sivuille 3x20
Ojentajat kumpparilla 3x20
-superina

Penkki 5x12x50%
-ylileveä ote, 2-3 sormenmittaa

Kehonpainosoutu 3 x Amrap

FOR TIME

4 rounds of:
3 power snatch @50/40kg
1-3 wall walks
6-10 chest to bar / pull ups

-3min rest

4 rounds of:
3 overhead squats @50/40kg
4-8 handstand push ups / pike push ups
8-12 toes to bar / knee raises

tulos on kokonaisaika

Pause back squat 2/3

4x5
Every 3min
-2s pause ala-asennossa

lisää viime viikosta

Snatch cluster pyramid: 2/3

2 sets:
3 snatch
-15s rest
3 snatch

-1.30min rest

2 snatch
-15s rest
2 snatch

-1.30min rest

1 snatch
-15s rest
1 snatch

-1.30min rest

lisää painoja toiseen settiin + kokonaisuudessaan viime viikkoon

35min

Teams of 5

Row (20-25/13-18 Cal)
🔽
Bike
🔽
Ski
🔽
Echo
🔽
Rest

3x 2+2+2
Snatch pull
Muscle snatch
Snatch balance

4x 1+1+1
Snatch pull
Power snatch
Snatch

4-5x 2
Snatch