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5 squat clean
10 wall ball
30 DU / 60 SU
8 x 2 min
SC 60-70 % max squat clean

PARTNER WORKOUT

IN TEAMS OF 2...
AMRAP x 16 MINUTES
10 Toes to Bar / Knee Raises
12 Back Rack Alt. Lunges@43/30kg
14 Box Jump Overs / Step Overs
P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

REST 3 mins

AMRAP x 11 MINUTES
11 STOH @43/30kg
11 Wallball@9/6kg
11 Plate G2OH@20/15kg
Same waterfall format so P1 completes STOH, P2 completes wallballs , P1 G2OH etc

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Table top raises
10 V-ups
+
2 Rounds
30 Single-unders
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
Build up to 2nd or 3rd barbell weight for Clean and jerks
* Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
+
@ workout pace
25 Double-unders
7 Toes-to-bars
3 Clean and jerks @ 1st weight
25 Double-unders
7 Chest-to-bar pull-ups
1 Clean and jerk @ 1st weight

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES

Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
10 Scapular wall slides
0:30 Hang from a bar with chin up grip
4/side Tactical ankle rocks
12 Box step ups, alt
+
Power snatch warm-up – 2 @ empty barbell
3 Snatch deadlift
3 Snatch high pull
3 Hang muscle snatch
3 Snatch grip behind the neck press
3 Overhead squats
3 Hang power snatch
3 Power snatch
+
Build to workout weight for power snatches
* Practice few sets of other movements between weights
+
@ workout weight
15/12 (cal) Row
10 Box jump overs
5 Toes-to-bars
3 Burpee get overs
– Rest 0:30 –
100m Run
10 Wall balls
5 Power snatches

Warm up, 2 rds:
2:00 row
10 alt.spider stretch
4 push up to down dog
5 easy ring row
10 alt.forvard lunge step (tee nämä paikallaan)

Every 5:00 x5:

2 rounds for:
10 d-db strict press
14 d-db walking lunge (käppäile 7m+7m)
5 ring row
kun 2 kierrosta tehty,polje heti perään 450m bike erg/200m soutu
**loppuaika laitteen jälkeen lepoa siihen asti, kunnes 5:00 täynnä ja lähtee uusi kierros.

Hang power snatch

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