CrossLifting

A,
Snatch heavy triple
- power or squat
- No TnGo
- 2 mins rest between heavy sets
- Build up in 6-7 sets

B,
5 sets 2 min ON / 1 min OFF
1 DL @50/35kg
2 Power Clean
3 Front Squat
4 push jerk

Choose a weight, you can work Unbroken or with one drop only in every 2 mins!

Partner Workout
80-60-40-20
Calorie Bike/Row/Ski
40-30-20-10
Burpee Box Jumps
- 50 Russian Swings after each round @ 24/16kg
- TIME CAP = 35:00

Extra:
5:00 easy bike + 5:00 easy row or jog

6x5 Bench Presses
Set 1: @70%
Set 2: @74%
Set 3: @77%
Set 4: @80%
Set 5: @82%
Set 6: @85%
- Rest 2-3min btw sets

1 Set:

Max Unbroken Strict Handstand Push Ups

3x superset of:
10 Strict Ring Dips
20 Push-ups
- Rest as needed and try to go for unbroken sets

For time with a partner
76 airsquats
76 DB push press 50/30 lbs
76 abmat situps
76 wall balls 20/14 lbs
76 Burpees
76 med ball twists
76 push ups
76 kb swings 24/16 kg
76 DB Thrusters 50/30 lbs

Rest day - what did you do?

In teams of 3:
3 rounds
45 Kipping Pull-ups / Partner Assisted Strict
300 Total Meter Odd Object Carry
30 Total DB Snatch @50/35lbs
3 x Stairs
- Goal: Split reps evenly and have fun!
- Rx+: @27.5kg/45lb DB, Chest to Bar or Bar Muscle-ups
TIME CAP = 35:00

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

AMRAP 12
add one rep every round

box jump over
pull up
wall walk

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eka kierros siis:
1 box jump over
1 pull up
1 wall walk

toka kierros
2 box jumo over
2 pull up
2 wall walk

jne