Headstand and frog stance practise
- headstance to wall or free
- forg stance free
- do 4-5 sets 10-20sec hold

AMRAP 15
8 pistol squats
12 sit up legs on wall
20 DB STOH (10+10)
- weight that allows you go unbroken set/ hand

Follow The Leader 20 minutes.

Make your own mobility with partner.

Power Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets. Rest 2:00
- Option: Work on technique/practice

21-15-9 reps for time of:

Push-ups
Sit-ups
Back extensions

For time

150 wall balls @9/6kg
Timecap : 12 mins
Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.

Last tested: 2021.09.30.

“VALENTINE'S DAY SPECIAL”

Partner workout
In 20 minutes:
“Karen” + “Randy” + “Cindy”

"Karen": 150 Wallball 20/14

"Randy": 75 power snatches 35/25

In the remaining time as many rounds of “Cindy” as possible:
5 strict pull-up
10 push-up
15 squat

*Share repetitions with partner

On the 2:00 x 5 Rounds:
3 Overhead Squats

DELOAD

3 rounds
5x1+1 muscle clean + press

3 rounds
4x1+1 power clean + push press @40-50% 1RM

3 rounds
3x1+1 power clean + push jerk @50-60% 1RM

AMRAP 12
20 Power Clean & Push Jerks 60/40kg
20 Box Jump-Overs
15 Power Clean & Push Jerks 70/50kg
20 Box Jump-Overs
10 Power Clean & Push Jerks 85/60kg
20 Box Jump-Overs
5 Power Clean & Push Jerks 100/70kg
20 Box Jump-Overs

*If all the reps are completed, go for max reps Power Clean & Push Jerks 110/80kg in the remaining time.

5x6 Bench Presses @70%
- Rest 2-3min