You go, I go

Back Squat + Deadlift, use approximately 60 % of your 1 RM back squat and deadlift

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 back squat + 1 deadlift, while partner B rests. Then partner B does 1 back squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

Partners use 1 barbell on the rack for squat and 1 barbell on floor for the deadlift. If you have different weights, you have to load + deload the barbells accordingly.

The result is total KGS lifted that day by the team !

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!

HANG POWER CLEAN

Performance and Fitness
Hang Power Clean:
3-3-3-3-3

Warm up and work up to a challenging set of 3 Hang Power Cleans.

Post loads to comments.
Exposure 2 of 8

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PARTNER WOD

AMRAP 18 Minutes:
9 Dumbbell Front Rack Squats 50/35
9 Toes-to-Bars
9 Dumbbell Push Presses 50/35

Partners alternate movements (“A” does 9 Squats, then “B” does 9 Squats, etc.) until the call of time. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post rounds, reps, Rx, and partner to comments.

AMRAP 26 min

10 Devils Press
15 Box Jumps
10 DB Box Step Overs
15 Burpees over DB

Clean & Jerk complex

Every 90s 1 cj.

Add 5kg after every set

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Bodyweight execises:

(45s. ON / 30s. OFF for 3 rounds)

• Pull ups
• GHD-sit ups / Sit ups
• Push ups
• Hoover (hold)
• Jumping lunges
• T2B
• Headstand (hold)

EMOM 14 min

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