Partner Workout
25min Amrap

20 Deadlift 60/40kg IGYG
20 Sit Up IGYG
20 Box Jump Over IGYG
12/10cal Machine Syncro

4x 8min ON/90sec OFF

”I Go-You Go”

A. 10/7 Cal Row
8x7,5m Shuttle Run

B. 10/7 Cal Bike
8 Box Jump Overs

C. 10/7 Cal Ski
8 DB Snatches

D. 10/7 Cal Echo Bike
8 KB Swings

2x3@barbell,
1@up to the maximum of the day,
then do 1x2@75% of that max, sn-%, rest btw sets 2min

Push press

6-6-4-4

E2,5MOM / 1-2 RIR

Tempaus treeni

High hang Power snatch

4x3 kevyt paino 45-55%

Snatch balance

4x2-3 60-75%

Snatch 2x pause + snatch (klusteri)

2x 1+1 70%
1x 1+1 75%
4x 1+1 +75%

3x 8 @haastava

*full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

Warm Up
3 rounds
40/20/10s echo bike, add speed
15 hip bridges
15 hollow rocks
10 ring rows
10 tempo goblet squat, add weight

Strenght
Build to heavy triple on Pause Front Squat
3x6reps@35-60% and 3-4 sets of : 3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple of dead stop weighted pull ups
3x6reps@35-60% and 3-4 sets of : 3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Accessory Work
2 sets of 10-12reps bulgarian split squat @2x kb's on front rack hold R/L
rest 30s bwn legs, 2 min after both legs
2 sets of 20-24 reps alt hand gorilla kb row @RX or RX+ dumbbells (other kb on ground, when other pulling)
rest 2 min

Metcon Prep:
2-3x 40/20/10s of rowing, add speed
rest 1 min bwn sets

Metcon (zone 3-4)
2000m row @5km pr pace
rest 1 min

500m row @2km pr pace
rest 2 min
1000m row @5km pr pace
rest 1 min

500m row @2km pr pace

Cool down
1000m light rowing

4x 3 + 3
Muscle snatch
Ohs

4 x 1+1
Power snatch
Hang power snatch

4x 1+1
Snatch
Hang snatch

3x 3
Snatch balance