Partner workout:
For Time:
100 reps total of each movement
Air squats
KB Swings (20/16kg)
Clean (50/30kg)

75 reps total of each movement
AbMat Sit-ups
Wall Ball (10/6)
KB Front Squat (20/16kg)

50 reps of each movement
Push-ups
Lunges
KB Deadlift

25 Wall walk

24 minute AMRAP
2 slam balls
2 KB flip to squat 53/35
2 KB snatch each arm 53/35
2 T2B ( or 2 K290 )
2 WB 20/14

Increase 2 reps each round
* 4 room sprints after each round

Hang snatch + snatch 6 x 2
Partner work out 8 min AMRAP snatch x 2 (35 kg/ 25 kg)
Snatch pull 4 x 3 (85 - 125 %)

In front of a clock set for 12 minutes:

• 1 minute of 30-inch box jumps
• 1 minute of 115-lb. sumo deadlift high-pulls
• 2 minutes of 30-inch box jumps
• 2 minutes of 115-lb. sumo deadlift high-pulls
• 3 minutes of 30-inch box jumps
• 3 minutes of 115-lb. sumo deadlift high-pulls

3 x 3 raakatyöntö

REST DAY / OPEN GYM

Shoulder press 3x3
Push press 3x3
Push jerk 3x3

For time:
50-40-30-20-10 reps of
Double unders (DU's)
Sit-ups

A.1) Muscle snatch below knee + ohs w/3.sec pause atg
2+1 ~10min

B.1) Snatch from blocks Above knee
5×3 @70%

C.1) Snatch pull from Deficit
5×5 @85%

D.1) Front squat w 1.rep pause atg
5×5 @80%

E.)3×
E.1) Pallof press ×10+10
E.2) Good morning ×10

Thruster 3 RM