Partner Workout
AMRAP 15:
2 WB 9/6kg - Partner 1
2 Synchro Burpees
2 WB - Partner 2
2 Synchro Burpees
20/16cal Row - Split as you wish
4 WB - Partner 1
4 Synchro Burpees
4 WB - Partner 2
4 Synchro Burpees
20/16cal Row - Split as you wish
6 WB - Partner 1
6 Synchro Burpees
6 WB - Partner 2
6 Synchro Burpees
20/16cal Row - Split as you wish
etc...
Score: Total full rounds
Comment reps from the last unfinished round

power clean + front squat

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front squat

4 x 2-4 @ 84-92% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

Power snatch + Deep power snatch + Snatch

6 to 9 x 1+1+1 @ 65+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in a power position, pause for 1-second, stand up to finish the rep

2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep

3 – Regular snatch

❄️🌞☂️🌜🌂❄️

3-4rounds:

20-30s side planks
40-60s D-ball hold

4-5rounds:

6min On / 1min Off
3 devils press
6 Db thruster
10-20m hs walk
* remaining time EASY bike

Target hr zone PK1-2 / NOT TOO FAST

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

2 min on - 2 min off x4:
5 pull up (kipping / jumping)
10 push up
15 air squat
AMRAP row

Räätälöinti:
1) Toistomäärät esim. 3-6-9
2) kevyemmät liikevariaatiot.
Pyri löytämään variaatio, jolla kehonpaino-osuus voidaan suorittaa <60s.

Tulos: Yhteenlasketut soutukalorit.