With a partner for 3 rounds each (other does the round, other stays in DB side bend hold, alternate, rest together as needed):
20 Russian twists with DB
10 Renegade rows
5 Ab-wheels

AMRAP30 with partner:

200m synchro run
50 toes to bar
50 synchro shoulder to overhead 20/15kg
50cal bike/ski/row

6x4min ON, 2min OFF

A)
500m ski
12 db hang clean @2x22.5kg
Max c2b

B)
700m bike
10 box step overs @2x22.5kg
Max wall ball @9kg

week 5/9
WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
3x2[2+2]@barbell, rest 1min

SNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@barbell, 1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min

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DEFICIT CLEAN PULL
2x3@+5kg today best jerk, rest 2min

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2/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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SNATCH DROP
4x3@barbell, rest 2min

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SNATCH PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 50% = 1 RM SN)

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SNACTH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min

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video: SNATCH DROP (DROP SNATCH)

video: SNATCH PULL to POWER POSITION (SNATCH dL to POWER POSITION)

3 rounds of:
400m run
KB swings x21 (20kg)
Pull up x12

OH squat 4 RM, then max Front squats @ same weights

20-40-50-55-60 kg

LÄMMITTELY

15 min AMRAP
3min ergo
10 alaspäin katsova koira + toe tap
10 ilmakyykky
5-10 punnerrus

HARJOITUS

(Vauhtikestävyys, 70-
85%/HR max)

INTERVALLI
6x6* min ergo, 1min lepo kierrosten välissä

*3min kevyt, 2 min keskiraskas, 1min raskas

35' AMRAP w. partner
1000m row
80 DU (together, split as you wish)
60 wall ball (can be partner WB)
40 box jump
20 ttb
10 syncro burpee

Swim 750 m

In honor of the late and great Lazar Dukic.