Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins

EMOM 5
5 Snatch High Pulls

EMOM 5
3 Snatch Balance

EMOM 7
Snatch High Pull + Hang Snatch + Overhead Squat

A) Strength 5 rounds

7-6-5-4-3-2 Front squat
In between:
7 weighted situps

3 Box jumps


B)
3 rounds, IGYG, split the reps

40x DB hang clean & jerk (12,5/ 8 kg)

30x DB lunges

20x plate row

10x push ups

10x burpees
1 min rest between rounds

Deadlift 3-3-3-3 (deadstop)
Start 70%

1RM from salikisat

Deadlift

3 x 3 x 70% Deadstop
3 x 3 x 75% TnG

EMOM x8
1) 7 Medball Clean + 7 TTB
2) Ski 45sec (or other machine)
RPE 3, nice little sweat

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Push press 3 RM, then 3x3 @ 90%