For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

25 cal row
20 wallball
25 cal bike erg
20 power clean
25 echo bike
20 burpee pull-ups

IGYG *split reps as you like

10 Box jumps
10 burpee box jumps
10 Pull ups
40 Single unders

1:30/1:00/0:30 of each @ increasing pace
1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
6-8 Scapular pull-ups
6-8 Push ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Burpee box step ups
8 Wall balls
+
Barbell warm-up, 2 rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build up to workout weight for Power clean and jerk
* Few short sets of Burpee box jumps, toes-to-bars and wall balls between weights
+
@ Workout weight
200m Run
4 Burpee box jumps
8 (cal) SkiErg
– Rest 0:30 –
3 Power clean and jerks
4-6 Toes-to-bars
8 Wall balls

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

Deadlift 3 RM

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-