Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

Nousevat painot up to 83% jerk 1rm. Aloita haluamastasi painosta.

6x (2 Front squat+ jerk)

RestDay!

A: Bench press 10x3@67,5%, amrap sista setet
B: Snatch DL +Snatch pull x5
C: Front squat 4x3
D: Incline lat pull downs 3set
E: Sled sprint 6x2x10m

Front squat 2 RM, then max reps Back squat @ same weight

2-3rounds:
10 snowangel / or banded pull apart
10 GHD hip extension
20-40m D-ball carry

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB USA Swing @16/24
10 goblet squat
20 overhead plate lunges @15/20
500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB USA swing
20 burpee

Timecap: 30 mins

In teams of 3:

AMRAP 8:
Wall Balls @9/6kg
*Each partner completes 10 reps at a time.
-Rest 60s-
AMRAP 8:
30 Calorie Air Bike/Row/Ski
30 Medball Clean @9/6kg
**Each partner completes 10 reps/calories at a time.
-Rest 60s-
AMRAP 8:
30 Power Snatch (42,5-30 kg)
30 Partner Medball Chest Pass
*same rules as AMRAP 1/2
-Rest 60s-
AMRAP 8:
Farmer Carry x 30m (32/24 kg)

– Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry@24/16kg, 30m
2 Rope Climbs
Partner 2 do:
7 Back Squats@102/70kg
10 Weighted Sit-ups, pick load

Complete in teams of 2.

Each athlete starts on one of the couplets. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.

Goal: Sub 14 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
R Paloff Press, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Paloff Press, pick load: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

EMOM x 12 minutes

Minute 1: 5-15 Pull-Ups
Minute 2: 0:45 Second Calorie Assault Bike or DUBS

Result is total reps + Cals/Dubs