3 front squats
3 bar MU
3 burpees
6 front squats
6 bar MU
6 burpees
9
9
9

Increasing in 3’s for 12 minutes
Rx 60/43kg barbell

Scale MU to pull ups or c2b + dips or push ups

Valentines day partner Workout;
100 Cal Row
100 Front squats
80 Cal Row
80 hang power clean
60 cal Row
60 squat cleans
40 cal Row
40 stoh
20 cal Row
20 Clusters

Barbell 70/50kg

M/M cals as above
M/F 90/70/50/35/20 cal Row
F/F 85/65/45/30/15 cal Row

Move with love ❤

TC 35 minutes

65% 4x8
65% 8 +
Again use the same max as previous (3RM)

Alternate
1. 10-15m HSW
2. 10 db box step over 2x22.5/15
3. 10 strict t2b.

10-15 T2B
4 wall climbs
15m lunges 2x22.5/15kg
Rest 2 mins between rounds

EMOM 5

1 x Muscle Clean + 1 Hang Power Clean @ 40-50%

20 min of Snatch technique

then

EMOM10
3 High Box Jumps
1 Power Snatch @ max 70%

4 x AMRAP 3:
15 toes-to-bars
10 burpees
15/12cal cardio
– Rest 2:00 between AMRAPs.
– Pick up where you left off
- miesten rep määrä per kierros 40 ja naisten 37.

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

Back Squat - DO every 2.5 min

6 @ 70 %
4 @ 77.5 %
2 @ 85 %

6 @ 75 %
4 @ 80-82.5 %
2 @ 85 + %