PARTNER WORKOUT

AMRAP 30:
Assault Bike Calories
- Every time you switch (get off the machine), complete:
10 Box Jumps 60/50cm

Rest 3-5min

AMRAP 30:
SkiErg Calories
- Every time you switch (get off the machine), complete:
10 GHD Sit-ups

Score: total calories

EMOM x10
1) 3-5 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:
10m banded side steps (5+5)
15 hip extension
30-60s D ball hold

Warm Up
2 rounds
1.5 min light run
1.5 min like air bike
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weihted deadbugs

Strenght
Power Clean + Push Jerk 5+5+3+3+3 reps @60-65-70-75-80% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-10-8-6 reps@45-55-62-70% and 3x5 reps@75-78%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-40
1) 45s moderate run
2) 10-16 front rack walking lunges with double kettlebells @16/24kg's
3) 45s moderate air bike
4) 10-20 push ups

Accessory Work
2-3x6-10 GHR or Banded GHR
2-3x 30-40s heavy dumbbell single arm farmers carrying R/L
rest as needed

AMRAP 10-12min
45s machine
5-8 romanian deadlift
5-8 hi hang squat snatch
5-8 snatch balance
5-8 snowangel

Warm Up
3 rounds
1 min row
1 min ski
5 muscle snatch + 5 snatch grip push press behind neck + 5 OHS
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 5-5-3-3-3 reps @60-70-75-80-85% of 1rm.
rest 1.5-2.5 min bwn sets
Slow power snatch + hang power snatch 5x1+2reps@40-65%
rest 1.5-2.5 min bwn sets
Power Snatch 6x4 @65-75% of 1rm
go new set every 1 min 45sec.

Metcon
2 sets
8 min amrap
3 rounds
20/16 cal ski and masters 45+ 18/14 calories rowing
10-15 ghd sit ups
then remaining time do max reps of strict hspu (target is about 2 min of shspu)
rest 4 min bwn sets
tavoite ois aina saada vähintään 15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.

Optional Accessory Work
2-3x12-15 single arm db row R/L
2-3x12-15 reps standing tricep turn with 1 dumbbell
3-4x30-40m sandbag bear hug carrying
rest as needed

Every 5min x 5:
400/350m Row
350/300m Ski

5 supersets:
0:20 Chin Over Bar Hold (Chin-up grip)
0:25 Ring Support Hold
- Rest 1:30 btw sets

Snatch pull + Snatch

8 x 1+1 @ 75-90%, go every 1:30