PARTNER FINISHER
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK.
Max 4 x15m Shuttle Runs
+
Partner Farmer KB Hold during other partners running!

• P1 will complete a KB Farmer Hold while P2 completes a 4x15m run. Change after each round.

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

Choose ONE of the following sports

Swim : 800m @ 70%

Bike : 10M @ 70%

Run : 5k @ 70%

Row : 5k @ 70%

12 kierrosta:
Askelkyykkykävely + levypaino rinnan korkeudella – 20m (10 kg/ 5 kg)
Wall Climb – 1 reps

3 x 10 tekniikkaa

Max effort! Work up to 1RM

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

10-11 Technique Squat Clean
11-12 Basic Endurance CrossFit
12-13 Basic Endurance Run

For time:

Buy In 100 TTB
50 pistols alternating
12 clean & jerk 80/60kg
50 pull ups
8 snatch 80/60kg
50/40 cal row

Raakatempaus 4x3@65%

Raakarive + raakatyöntö 4x3@65%

Korkea Te-veto 2x3@70%, 1x3@75%

5 kierrosta

8 leukaa
10 punnerrusta