Partner workouts!

10:00 AMRAP
9 Deadlifts @60/42.5kg
6 Power Cleans
3 Hang Power Cleans
* One partner completes a full round without letting go of the bar
Goal: 6+ rounds each person

Rest 2:00

100 Cal Row or Bike or Ski

Rest 2:00

10:00 AMRAP
Single Arm Pinch Grip Farmer Carry @ challenging plate!
Max 50 meter trips (switch arms at 25 meters)

Rx+: 70/47.5kg

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8+8 yhden jalan maastaveto
10 ”skull crusher”
20-30 sec "Flutter kicks"

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  4+4 Scale w/ stretch
  5+5 Up&down dog

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

• Back squat:
  6-8 ~35%
  4-6 ~50%
  2-4 ~65%

for time:

25 walking lunges
20 pull ups
50 box jumps
20 du´s
25 ring dips
20 knees to elbows
30 kb swings @ 32kg
30 sit ups
20 hang squat cleans @ 35kg
25 back extensions
30 wall balls
3 rope climbs

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2x

6x 30s-20s-10s Run

2min rest between sets

30s easy, 20s moderate, 10s very fast

Tarkoitus on kehittää nopeuskestävyyttä ja tavoitteena on toteuttaa vauhtileikittely niin, että vauhdeissa on selkeät erot.

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WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

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OTM 10 min
Hang power clean x 2

5 x 5 Frontsquat

3 x 10+10 Bulgarian split squat (KB)

Tabata:
Jumping lunge’s

• Snatch complex: deadlift + pull + muscle snatch + power snatch
• Power snatch 5x1

Leppoja/Uintia/PK

Conditioning
Partner wod
100 Deadlift @2x22,5/15kg
80 Hang power clean
60 Front squats
40 Jerks
20 Thruster
10 rope climbs
Top of every min complete 5 syncro burpees

Time cap : 30 mins