Shoulder Press x 6
rest 30s
Chin Up x 6
rest 2min

"Norman Sweet 35" ||| Monthly Challenge JUNE

Partner Wod (You Go, I Go )
For time :
Buy in : 35 Back Squat from floor @80/53kg
scaled1@ 70/47kg, scaled2@ 60/42,5kg

6 rounds
1 round of DT @60/42,5kg each person
9 HSPU kipping
8 Bar facing burpee
5 Man Maker @2x 22,5/15kg

Buy out : 35 box step over @2x22,5/15kg

Timecap: 35 mins

DT weights : scaled1@ 50/35kg, scaled2@40/27kg

Pendlay Row TAI Raakarive 6x3

Jännehypyt 6x3 (voit tehdä 1.liikkeen aikana)

Maastaveto 12x50%, 10x60%, 8x70%

Etukyykky 3x8 (40-50% kyykyn maksimista)

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpee over bar
12 Front Squats

Rest 5min...

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpee over bar
9 Thrusters

Rest 5min...

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpee over bar
6 Clusters

(Rx: 42.5/30kg)

Cool down
2:00 light row
2:00 couch strech (R/L)
2:00 forearms streching

Optional:
Machine sprints
3x 30s, rest as needed
(choose one machine and go fast! )

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

@ 80% of 3RM back squat

5 rounds for time of:

• 400-m run
• 15 left-arm kettlebell snatches, 1 pood
• 15 right-arm kettlebell snatches, 1 pood

Sots press

5 x 5@Light Weight

Strenght
Front Squat 5x3 reps @60,65,70,75,80% (tempo 3 sec down)