Partner Workout
8:00 AMRAP: Max Cals Bike
Rest 2:00
6:00 AMRAP: Max Wall Balls
Rest 2:00
8:00 AMRAP: Max Cals Row
Rest 2:00
4:00 AMRAP: Max Burpees

• You may complete these in any order, but stick to the defined work and rest times!

In teams of 2-3
You Go, I Go

AMRAP 30
4 Burpee over high box
6 hang power clean @50/40kg
8 plate ground to overhead @20/15kg

12-9-6-9-6-12
@ AHAFA / add 2kg to last week
set every 3 min

15 - 12 - 9 - 6 - 3:
Deadlifts

*MUST be unbroken/touch-and-go

WARM UP

**10LBS BUMPER PLATE
0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog

TECHNIQUE & BUILD

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin

LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)

1: 12 Box Jumps 60/50cm
2: 15/12cal Row
3: 15 Abmat Sit-ups

STRENGTH PROGRESS 7/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

8 BEAR LEAN BACK PUSH UPS

5 + 5 HIP AIRPLANE

8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

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HIP POWER SN + SN BALANCE
3[2+1]@kevyt pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
5x2@nousu 80%, 3x2@84-89% pal 2-3min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
3[5+5]@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/3/2@RPE10, pal 3min

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ACCESSORY
3 x MAX REPS TOES TO BAR / KNEE TO CHEST

5 Rounds Every 3 min

RX 2x 24/16 kg Kettlebell
4 Deadlifts
4 Front Squats
4 Shoulder To Overheads

4 Rounds YGIG

30 s KB Overhead Hold
30 s KB Front Rack Hold
30 s KB Farmer Hold
90 s Rest

5 x every 3 min
5 reps
@ AHAFA
NO FAILS

Deadlift

2 x 2 x 80%, deadstop

2 x max reps x 85% TnG

3 rounds

300m Row
500m Bike