Partner workout

4 rounds
2min: KB farmer's walk 2x32/24 (1=10+10m)
2min: shuttle run (1=10+10m)
2min: toes to bar
2min: line-over burpee

Accumulate reps with partner. One is working at the time.

Split Jerk from Behind the Neck

Build up to a heavy single (1 rep max).

Post three heaviest successful attempts, the rest into comments.

4 Rounds of

EMOM 7
A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Ring Rows
F) 12-20 Sit-ups
G) Max Cal. Echo/BikeErg in 50sec

Rest 3min between EMOMs

E2MOM x15:
a) 3 snatch
5 high box jump (75 / 60)

b) 3 snatch
6 push up
9 sit up / V-up
12 air squat

c) 3 snatch

Tarkoitus: Hyviä dng nostoja tempauksessa, rakenna hyvin liikkuvaan ja teknisesti solidiin painoon. Tempauksen RPE 7, muuten 7-8.

Partner WOD

AMRAP 15
30 Hang Power Cleans 60/40kg
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Every beginning 90s x 8
3.pos Snatch

4 x e2:30m:
7 Thruster @RIR 3
-> lähtee maasta ja voit ottaa ensimmäisen toiston suoraan rinnalevetona kyykkyyn
-> jalalla ponnistus työnnössä ja alas tuodessa malta tuoda tanko hyvin eturäkkiin ennen kyyykkyä.

DELOAD WEEK

For quality
2x 5+5 TNG hang power clean + split jerk@30-40% 1RM
2x 4+4 TNG hang power clean + split jerk @40-50% 1RM
2x 3+3 TNG hang power clean + split jerk @50-60% 1RM

4 x e4m:
8 tng deadlift @ RIR 4-5
6 pullup @ RIR 4-5

8 Intervals
New start every 6th minute

Alt A and B

A.
238m Run
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 DB Snatches
10-16 Box Jump-Overs
10-16 Wall Balls

B.
12-20 Calories
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 KB Swings
10-16 Ring Rows
10-16 Burpees