35 min partner AMRAP

Relay
1 Devil's press
3 STOH
5 front squat
Run (20m)

2 DBs

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

For time

• Sled push
• 2 legless rope climbs
• 20 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 15 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

10min warm up bike (PK1-2)
*
30-40min for quality:
5min machine
30+30m s.a farmer carry
30+30m s.a OH carry
30m D-ball carry
*
10min cool down bike (PK1-2)
Target HR zone - PK 1-2

EMOM x 15-25 (3-5rounds)
1) bike (easy pace)
2) 1-3 rope climb
3) bike (easy pace)
4) 30-40m sandbag carry
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

Jerk balance
5x every 3 min
3 reps
- leave 0 reps in rez
- add weight to last week

60s on 30s off x5:
30 SU / 10 DU
10 db snatch
1 wall walk

Continue new interval where you left off in the previous one.

eli Elmon nimikkotreeni

10 rounds for time:
500m/400m row
10 deadlift (100kg/70kg)

A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

1. 5-10 feet/knees on box pike push ups
2. 30s max reps wall walks