6 Sets of:

6 pendlay row AHAP & push press AHAP

Go every 3:00

EMOM 10
- Kyykky x 16 (8+8), kuula räkissä yhdessä kädessä
- Vauhtipunnerrus / työntö x 10 (5+5)

EMOM 9
- Heiluri x 20
- Rivekyykky x 10 (5+5)
- Tempaus x 10 (5+5)

EMOM 8
- Russian twist 40 sek.
- Russian sit up 40 sek.

For time

• 50 shuttle runs (1 rep = 50 ft)
• 7 rope climbs
• 25 bench presses
• 7 rope climbs
• 50 shuttle runs (1 rep = 50 ft)

♀ 125 lb ♂ 185 lb

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time

15 wb
20 cal bike erg / echo bike
10 burpee broad jumps
20 cal bike erg / echo bike
10 alternating front rack lunges
20 box step overs
10 strict ttb / knee raises

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell,
3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

1) DU PRACTICE

2) EMOM 16

1) 45s Max calories Ski/Row
2) 1 Set of T2B/Knee Raise + AMRAP: burpee 2 target
3) Max reps DU
4) Rest

-5 shoulder presses
-30s HS-hold
*2min rest

-shoulder presses and handstand hold without any break between. Start shoulder press with moderate weight and build to heavy.

Hip snatch & snatch balance
5 sets of 1 @ 80% of 1RM snatch

Snatch grip barbell bent over row
3 x 10 @ 8RPE

Empty barbell sotts press
5 x 5

Accessories
Double DB lunges 3 x 10 @ 8RPE
Barbell good mornings 3 x 10 @ 8RPE
Calf raises 3 x 10 @ 8RPE

6 Gian Sets :

3 Bench Press @ AHAP
5 Weighted Pull-Ups

Go Every 4:00