PARTNER AMRAP 12

12/8cal row
6 burpee box over

Vaihto täyden kierroksen jälkeen

Biceps curls 3x15

E90s x 12

6x 1 snatch + 2 hang snatch
6x 1 snatch + 1 hang snatch

A) Power clean and jerk
Build up to a heavy double in power clean
and push jerk in 15 minutes.

B) On the minute for 12 minutes
1. 10+10 dumbbell side bends
2. 30s double kettlebell bottoms up hold
3. 10+10 medball scoop toss on one leg

EMOM x 12

1) 4-8 strict pull up
2) 6+6 Db press
3) rest

50 minutes of

2 Rounds :
3 + 3 World Grates Stretch
3 + 3 Windmill
10 + 10 Scorpions
0:30 + 0:30 Triceps Stretch
Remaining time :
10 Incline Reverse Flyers
5 - 8 Jump to box or plates / rubber mats
10 Pull-Overs
0:20 Wall facing HS Hold
3-4 Min Cardio

Snatch
6x2 @75-85% (Go every 75sec)

DELOAD WEEK

A) Deadlift
3 x 6 x 70% / go every 3 minutes

B) 4 rounds for quality in pairs
20 dumbbell goblet toe squats
8-12 rower hamstring curls

*You go, I go full rounds with training partner
for 4 rounds each.

Tekniikkaa klo 18:00 - 18:45
Opengym klo 18:45 - 20:00

Rive+Ylöst.
6sarjaa
-2+1