Partner Workout ( Waterfall style)
30 rounds for time
1st round
Partner A: 1 clean & jerk @85/55kg
Partner B: 3 Front squat @85/55kg
Partner A: 9 Up down

2nd round
Partner B: 1 clean & jerk @85/55kg
Partner A: 3 Front squat @85/55kg
Partner B: 9 Up down
.
.
Etc…
Timecap : 35 mins
Rx+: 90/60kg

AMRAP 3 x 3

20 Wallball Shost
10 Burpees
Max Calories Bike Erg

Rest 2:00 between amrap.

Score : Total Calories

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

5 Sets:
4 Weighted Pull Ups + 6 Strict Pull Ups + 12 Banded Strict Pull up
- Rest as needed btw sets
- Score: Weighted Pull Up

Pull-ups*

AMRAP 2

• You can choose either chest-to-bar or regular kipping pull-ups. Pick the hardest variation you believe you can keep chipping away at for the 2-minutes.

HERO WOD

"Josh"
For time
21 overhead squats 42,5/30
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

DELOAD

Partner workout
18min AMRAP
60 jumping pull-up
60 walking lunges
60 push-up
60 wall ball 20/14

Share the repetitions with partner

For load:
3 x 1 power clean + 1 front squat + 3 jerks
3 x 1 power clean + 1 front squat + 2 jerks
3 x 1 squat clean + 1 front squat + 1 jerk

Note the last three sets.

WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 air squat
10 Ring row
10 sit up

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

Clean pull + hang power clean + jerk
4x 3+3+3 @kevyt

Power clean + front squat + split jerk
3-4 x 2+1+1 @ 73% —> 80%

Squat clean + split jerk
4x 1+1 @raskas