Partner workout
Every 5 mins x 6 sets (alt. A&B)

A)
30 partner wall ball @9/6kg
30 m burpee broad jump (YG, IG)
30 partner spotted sit up on box to parallel (YG,IG)
Remaining time is rest!

B)
30 synchro USA swing @24/16kg
30 (deficit) push up (YG, IG)
30 T2b (YG,IG)
Remaining time is rest!

E2M x 4-5

2 snatch pull + 2 high hang muscle snatch + 2 ohs - 2s bottom pause @30-40%

Huom! Kevyet ja tekniset painot.

E2M x 5-6 1 snatch pull + 3 high hang squat snatch @50-65% Huom! Tekniset painot.

Deadlift
4 x 8-10 reps
Set every 2:30
Focus on quality movement

Barbell WOD
5 rounds, set every 2:00
6 Deadlifts
6 Hang power cleans
6 Front squats

Technique focused, find a weight you can go unbroken

Hang power clean

3-5 x 5 @ 60+%1RM Power clean, Rest 2:00 between sets

Week 3
Deadlift (Week 3/8)
2x8 tng reps @70-75% of 1 RM
3x4 single reps @80-85% pf 1 RM

1. 3 sets of 3x5 strict pull up @rpe8 Sc: 3x3 (weighted) neg. pull up / 12 heavy ring row

3x5 strict ring dip @rpe8
Sc: with band/feet assisted/box dip

1. 3 sets of Biceps curls w/ barbell 10x DB reverse fly 10x

Partner relay

AMRAP 8 mins ( Complete a full round then switch)
4 KB Snatch + 4 OH lunges RIGHT @24/16kg
4 KB Snatch + 4 OH lunges LEFT

REST 2 mins

AMRAP 8 mins ( Complete a full round then switch)
4 KB Goblet squat clean + 4 Goblet squat + 4 Goblet Thruster @24/16kg

REST 2 mins

AMRAP 8 mins ( Complete a full round then switch)
4 Kb ( Clean & Jerk) + 4 Front Squat + 4 STOH RIGHT
4 Kb ( Clean & Jerk) + 4 Front Squat + 4 STOH LEFT

REST 2 mins

AMRAP 8 mins ( Complete a full round then switch)
20 m Farmer carry + 20 m Front Rack carry + 20 m OH Carry @2x24/16kg

Alternate B1 / B2

B1. Bench press, rest 1:30 before B2

Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
1-2 x 10 @ 80-85%H5

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Individual workout

AMRAP 30 mins
25 Sit-ups
20 Russian Kettlebell Swings, 24/16 kg
15 Wall Balls, 9/6 kg,
10 Box Jumps, 60/50cm
5 Shuttle Runs, 15 m ( 2x7,5m)

Extra:
EMOM 6 mins :
odd: Side Plank, L 20 secs/R 20 secs
even: Pike compression over KB, 20-30 secs

50min emom
1) Row 10-15 cal
2) ski erg 10-15 cal
3) echo bike 10-15 cal
4) cindy
5) rest

E2:30 x5:
6-5-5-4-4 back squat
12 d-db floor press