Partner Workout!
AMRAP x 2 MINUTES (Both work same time)
Max Synchro Burpees
-Rest 1:00-
AMRAP x 3 MINUTES (One works, split however)
Max Power Clean @ moderate to heavy
-Rest 1:00-
AMRAP x 5 MINUTES (One works, alternate full rounds!)
3 Power Clean @ light to moderate
5 Burpees Over Bar

• Note how the team work changes each round here!

ON A 15:00 RUNNING CLOCK...
Build to a 1-Rep Push Press

• Week 1 of 6
• RPE 10

Push press heavy triple
-build up in 5 sets
- work on receiving the bar efficiently
- rest 90"

Find heavy
1 Squat clean + 1 Fs + 1 Split jerk

Warm Up
2 rounds
1.5 min cardio
10+10 suitcase deadlifts
10-15s chin over bar hold
10 sots press

Strenght
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1.5-2 min
Deadlifts 15-10-8-6-5reps @45-55-65-73 and 80%
rest 1.5-2 min

Metcon
4 RFT
4 strict chin ups / 8 ring row
6 burpee over barbell
4 strict chin ups /8 ring row
6 power snatch @35/25kg
Time target 5-7 min, Time cap 8 mins.

Warm Up
2 min row / ski
2 min air bike / bike / run
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Snatch 5x2 @70-80% of 1rm power snatch
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 5x3+1 reps @70-73-76 and 2x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-2x75%
rest 2 min bwn sets

Accessory Work
3 sets
16-20 alt leg-v ups + 16-20 heel overs + 20-30 flutter kicks
rest as needed

7 MIn Amrap
20 Shuttle Run (7.5 + 7.5m)
Then Amrap
14 Sit Up
7 Push Up

-Rest 2 Min Btw

7 Min Amrap
40/30 Cal Erg
Then Amrap
14 Air Squat
7 Pull Up

4 rounds for time
3 Bar Mus
6 alternating pistol squats
5 pass throughs
40 Dus

8 min AMRAP
8 push ups
4 ring dips
10 side squats
5 box over steps with dumbbell 60cm/50cm – 22,5kg/15kg

Push jerk 3x3x70%