Partner workout
15 AMRAP
50/ 40 cal row
50 overhead squat (20/ 15 kg)
50 bar over burpee

Close Grip Floor Press: Build to a 3RM in 7 sets with perfect form.

• Rest 2:00
• Goal: -85-90% of 1RM Floor Press

A) Clean & Jerk

Build up to a heavy C&J 1RM of the day. 3s stop at catch

B) Push press 4 sets of 4 - heavy

C) Squats

Laske 1RM arviosta 90% ja käytä sitä prosenttien laskemiseen ohjelmaa varten. Painot lasketaan etukyykyn arviosta ja samaa painoa käytetään etu- ja takakyykyille.

6 x 2/4 @ 90% (2 etukyykkyä, joiden jälkeen välittömästi 4 takakyykkyä)

OR

Back squats 5 x 4 @ 80%
Front squats 3 x 4 @ 80%

(Taka- ja etukyykkyjen painot lasketaan omista arvioistaan. Takakyykyn painot 90% 1rm takakyykyn arviosta ja etukyykylle sen 1rm arviosta.)

D) Boxihypyt, 10-16 kpl. (2-3 sarjoissa)

4 Rounds:
1 Minute Strict Pull-ups
1 Minute Barbell Reverse Lunges 35/25kg
1 Minute Calorie Row
1 Minute Rest

Bench Press Ladder

3x 7-6-5

1: 4-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

Deadlift Ladder

3x 7-6-5

1: 4-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

Basic Conditioning
For 35min:

90 Air Squats
While Partner....
Plank hold

80 Ring rows
While Partner....
Superman hold

70 Pushups
While Partner....
Handstand hold

60 burpees
While Partner....
Hang hold

Share as you wish

Mobility: Back, Wrists

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each

2-3 rounds:
2min Row
2min Ski
2min Assault bike
10x10 Shuttle run

Directly into....

3 rounds:
1min Row
1min Ski
1min Assault bike
3 DL
3 Hang power cleans
3 Front squats
3 STOH

M 2x20kg DB
W 2x15kg DB

Light pace, continuous work just to break a sweat.

9x Every 90s:

1 Squat Snatch + 1 Snatch Balance + 2 OHS

40-50% 1 RM Snatch