AMRAP 30:00 with a partner:
400 Meter Run / 1 x Stairs / 400m Row / 400m Ski
20 Deadlifts @100/70kg
400 Meter Run / 1 x Stairs / 400m Row / 400m Ski
20 C2B Pull-ups
400 Meter Run / 1 x Stairs / 400m Row / 400m Ski
20 Alternating Pistols

*One person works - split however desired.
- Scale CTBs: less, regular kipping pull-up, partner assisted strict CTB reps

Deadlift
3 x 8

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 22.5/15

Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps

A) Clean & Jerk primer

Build up to a moderate weight in a complex of clean + push press + push jerk
- Focus on speed and control
- Find the weakness

B) Worksets

Every 30 seconds for 8 minutes of power clean + power jerk
- Goal is to get as many good lifts as possible
- Consistency > weight
- Fix the weakness.

C) Accessory

4 Rounds, not for time of:
Jerk split OHS, 8+8
Weighted back extension, 15 reps
Rest 2 min between sets

D)
Vauhditon pituus 3-4 x 4-6 hyppyä, jatkuva liike

3-5 Rounds:
30-60sec Double KB Front Rack Hold

AMRAP 6 min
7 m bumper OH walking lunges
7 burpees

Hang power snatch

10-8-6-4-4 Hang power snatch

*Kuormat niin, että toistot on teräviä ja nopeita. Ekat pitkät sarjat menee osittain vielä lämmittelynä --> FOCUS 3 vikassa sarjassa.

With partner
"I go, You go"
5 Rounds
10 Pull-up
10 Dips
10 Reverse leg lifts
10 Sit-up
10 Down and up

AMRAP 12

Max calories on the row

The person on the rower must be switched every min

Buy Out:
30 Synchronized Wall Balls