Deadlift

6 to 8 x 3 @ 70-80%, Go every 2:00

AMRAP8 w.pair
20 steps farmer grip w.lunges
15 wb situps

AMRAP8 w.pair
20 goblet squats
10+10 WB twist

A,
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

B,
IN TEAMS OF 2...
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches 35/25kg
30 Synchro Burpees
30 Snatches 43/30kg
20 Synchro Burpees
30 Snatches 50/35kg
10 Synchro Burpees
Max Rep Snatches @60/43kg with Time Remaining...
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

Partner workout (YG,IG)

Alternate between A&B (4 sets, 24 mins total)

A)
Every 6 Minutes x 2 sets
25/20 cal Machine
20 Burpee Over Rower
15 Synch KB Russian Swing @16/12kg
- Remaining time is Rest

B)
Every 6 Minutes x 2 sets
200-200m Run
20 Box Jump Over
15 Synch KB Sumo Deadlift High Pull
- Remaining time is Rest

Rx+:
Kettlebell @24/16kg

ACCESSORY

3 sets
20 Russian twist with Plate
10 Plank Plate Step up

käsipainopena 4x8

Partner WOD: (YGIG)
400 m Partner Run
50 Burpee Box Jump Overs
50 WB @9/6kg
400 m Partner Run
50 DB Hang Snatch @22,5 /15
50 WB
400m Partner Run
50 DB Hang Clean + Jerk
50 WB
400m Partner Run
50 C2B/ Pull Up / Jumping pull up/ Heavy Ring Row
50 WB

Timecap: 35 mins

Deadlift ( without belt )

5 x 3, every rep 2-3 sec hold upper position.

Go every 3:00

-build todays max
-2min rest

Perinteinen CF

Ylöstyöntö
4sarjaa
-3 @80-85%