Find 2RM

Teams of 2

350m run
80 Db hang clean&jerk 2x 20/15
350m run
60 Devils press 2x20/15
350m run
40 Db thrusters 2x20/15
350m run
70 Air squats
350m run
50 Hr push ups
350m run
30 Pull ups

Squat Clean + 2 x Front Squat + Split Jerk

2 x (1+2+1) 65%
2 x (1+2+1) 70%
2 x (1+2+1) 75%

SO 2:30

50-40-30-20-10 reps for time of:

• 1.5-pood kettlebell swings
• Sit-ups
  

Partner Workout

0:00 - 7:00
7 Hang Power Cleans @52.5/35kg
7 Bar Facing Burpees
7 Step Down Box Jumps @61/51cm
*One partner completes a full round at a time.

10:00 - 17:00
7 Barbell Rows
7 Strict T2B
7 No Push-up Burpees
*One partner completes a full round a time.

17:00 - 30:00
Alternating easy machines, stairs, jog, light sled, farmer carry, etc

Warm Up 3 Rnds

1:30 Bike (first round easy, second intermediate, third hard)
5 Shoulder Press
3 Push Press
2 Split Jerk
0:30 Handstand
0:20 Hollow Hold
0:20 Arc Hold

Skills session: Headstands

Starting planks: 1 min hold each direction
▪️ Front plank
▪️ Side plank (side 1)
▪️ Side plank (side 2)
▪️ Back plank

Core for handstands: 2 sets of
▪️ 5 x Roll feet over head and slowly descent back to lying on the back
▪️ 6 x Pull toes to face (or knees to chest) from a plank

Jackknives: 2 sets of
▪️ 5 x tucked jackknife + V-jackknife + straight jackknife (= 15 reps in total)
▪️ 10 x side jackknife per side

Back muscles: 2 sets of
▪️ 10 x Back muscle swims
▪️ 20 x Back muscle alternating elbow to glutes (10 x per side)
▪️ 10 x Bent leg raises, heels towards the sky

Ending holds: 1 min hold each direction
▪️ Hollow hold (on the back)
▪️ Hollow side hold (side 1)
▪️ Hollow side hold (side 2)
▪️ Hollow back hold (on the stomach)

For Time:
15 cal row
15 deadlift 100 kg/70 kg/45 kg
15 bar over burpee
15 power snatch 42,5 kg/35 kg/25 kg
15 m Walking lunge 42,5 kg/35 kg/25 kg
15 deadlift 100 kg/70 kg/45 kg
15 bar over burpee
15 power snatch 42,5 kg/35 kg/25 kg
15 m Walking lunge 42,5 kg/35 kg/25 kg
15 cal row

Time cap 20 min

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 3 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

6x every 90s.
__
high hang Snatch
+
snatch balance
+
OHS

@70-75%

Strength

Shoulder press

Strength 4*5
Hypertrophy 10-10-10

Accessory

3 sets of
8-12 weighted pull ups
8-12 weighted dips