Partner Workout
30:00 AMRAP
50 Wallballs @9/6kg
200m run ( each)
30 Deadlifts @70/50kg
250m row ( each)
Goal: 3+rounds

Extra:
Lying Banded Hamstring Curl: 100 Reps AFAP

Snatch pulls
4 x 3 @ 100% of 1RM snatch

Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

Tempo front squat
5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

Accessories
DB walking lunges 3 x 16 (8 each leg) @ 8RPE
Leg extension 3 x 12 @ 8RPE
Hamstring curl 3 x 12 @ 8RPE
3 x 1 min plank holds

Overhead Single Arm KB Carry 30 Meter trips in 5:00 @ 24/16kg
* Favor your weaker arm. Score = total complete trips
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pendlay row 4x8 reps (RPE 7)

3 rounds of:
10 KB swings
10+10 KB side bends
10 alternating DB snatches
20 DB Russian twists
10 Reverse hypers
Rest

Mobility:
-Ankle/Thibia 15/15/side
-Hamstring w. band 15/side
-Pigeon pose ~30s./side
-Couch stretch ~30s./side
-Scapular smash 20/side
-Front rack ~30s./side

Warm up:
3 Rounds
1min Row
10 Hanging leg raises/knee raises
10 US Kettlebell swings
10 Wallball shots
6 Burpees

4 sets:
2min ON / 1min OFF:
10/8cal AB
30 DU
Max DB Skull Crushers (choose weight)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

1/4 snatch balance x 3