PARTNER WORKOUT:

AMRAP 20
A.-

10x Gorilla Cleans w. 2 KBs - RX 24/16 - SC1: 16/12 - SC2: 12/8 or 6
10m Walking Lunge
10x Gorilla Cleans
10m Walking Lunge

B.- ROW

Complete as many rounds as possible in 7 minutes of:
60KG power cleans, 10 reps
20 push-ups

10 Minute Alternating EMOM
5 Power Clean and Jerk @ 60KG
10-15 Box Jump (30 seconds work)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20

Then:
20 minutes to find
5RM Deadlift (touch and go)
5RM Bench Press

Score is AMRAP. Comment 5RM weights to comments.

For time:
21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

5 Sets of the Complex:
2 Pausing Split Jerks + 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 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

Lämmittely kepillä ja tangolla + venytykset
Technique:
Snatch balance

5x Every 90s
1 Power Snatch
1 Hang Snatch

Snatch Balance
3 - 3 - 3

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments