45 min PK
600m row
30 light kb swings
100 rope jumps
5+5 kb complexes
30s plank
600m jog
20 russian twists
600m bike

5 Sets:

1 + 1 Clean & Jerk @ 75% - 85%

Partner workout (you go / I go A,B & C)

A) For time
20m handstand walk / 4-5 wall walk
20 DB squat 2x17,5/12,5

B) For time
20m handstand walk / 4-5 wall walk
20 DB walking lunge 2x17,5/12,5

C) For time
20m handstand walk / 4-5 wall walk
20 pistol squat

Front Squat

5 x 1 x 75% - 85%

AMRAP 5

Buy-In 100 Double Unders

Remaining Time:

12 Toes to Bar
12 Single DB Front Squat 22,5/15kg

Rest 5 min

AMRAP 5

Buy-In 100 Double Unders

Remaining Time:

9 Toes To Bar
9 Single DB Front Squat 22,5/15kg

Rest 5 min

AMRAP 5

Buy-In 100 Double Unders

6 Toes To Bar
6 Single DB Front Squat 22,5/15kg

Rästi

4 sets of Push Presses
Set 1: 10 @60%
Set 2: 8 @65%
Set 3: 6 @70%
Set 4: 6 @75%
Rest 2-3min btw sets.

4x3 Shoulder Presses @80%
- Rest 2-3min btw sets

JERK proge vk 4/4

4-3-2-1 reps
Every 2min

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Vika viikko! Nyt jos vahva olo, kokeile maksimi! 💪🏼

BACK SQUAT 2/4

5-4-3-2-1 reps
Every 2min

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Lisää viime viikosta joka sarjaan 😎