Partner Workout!

3 x 10:00 Efforts, complete in any order, 2:00 rest between each.

A)
10 Toes to Bar
25 Double Unders

B)
10 Cal Row
8 x 10m Shuttle Run

C)
8 Each Plate Lunge + Twist @20/15kg
:15/side Side Plank

Goal: Each partner completes a full round of the circuit before tagging their partner in.

Bar MU

E2MOM, 5 rounds
1-9 bar MU
8-12 burpee

Deadlift

10-10-8-8-6-6

Go Every 3:00

Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

5 sets:
3 Deadstop Tempo Deadlifts 31X1 @80-85% 1RM Deadlift
- 3 High Box Jumps after each set 80/60cm
- 2-3min Rest btw sets
- Tempo 31X1: 3 seconds down, 1sec pause, explode up, 1sec pause before next rep)

Warm Up (20 min)
4 min cardio (perform 4 burpee every min x 5 times)
6-8 inch worm + push up
6-8 squat strech per side
6-8 wall squats with pause
then some barbell prep for todays movements

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@moderate
rest 1-2 min bwn sets

rest 3-5 minutes

Power Clean + Push Press + Squat Clean + Split Jerk ¨4x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@moderate weight
rest 1-2 min bwn set

Optional Finisher omatoimisena
Tabata of air squats / burpees alt round (4 times both)

Penkki vastaotteella 5x10x40-50%

Sotilaspenkki käsipainoilla 2x20

Yhden käden kulmasoutu 2x20 / käsi

Yhden käden pystysoutu 2x20 / käsi

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

TC 32

8:00 Rope Climb
- Accumulate as many reps as you can safely
- Options: legless, regular, halfway target, rope hang strict knee tucks