Partner Workout
25:00 AMRAP
50 Wallballs @20/14
2 x Stairs (1 each is good!)
30 Deadlifts @70/50kg
1 x Stairs (½ each!)

Build to a Heavy Single

A: Push press Heavy Double
B: Push jerk Heavy Double
C: Split jerk Heavy Double

• 6 to 8 mins to build up each movement
• keep increasing weight from A to B to C
• Work from rack

D:
For time
Partner wod ( You Go, I Go)
70 cal row
50 Thruster @45/30kg
30 Thruster @55/35kg
10 Thruster @70/45kg
Timecap: 14 mins

AMRAP 20:
500/400m Row
12 T2B
15m Dual DB Walking Lunges 22,5/15kg

Kyykky 3x2x75%

Penkki 3x3x80%
-1.toisto stopilla

Maastaveto 4x4x60%

Facepulls 3x20

SitUps 3x20

1) Tempo back squats 5x4x60% 3s down, explosive up

Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
8+8 1-Arm overhead squats
20 Heels over object taps
5 High box jumps

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Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Hang snatch + Low hang snatch + Snatch” in 15:00 minutes.

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Tempo back squats

Build up to a heavy set 4 tempo back squats (3:3:X:1)
* 3s alaslasku
* 3s paussi alhaalla
* kyykky ja uusiksi.
- 15:00 min

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Core:
3x
18 V-ups
1:00 min plank hold
40 Cyclist crunches

Bonus:
4 x 15 Dumbbell curls
4 x 15 Dumbbell bench press

Etuheilautus 3x20

Maastaveto korokkeelta 4x3 (40-50-60-70%)

Maastaveto 4x3 (75-80-85-85 TAI 90%)

Kulmasoutu 5x10

45 min PK
3000m jog
200 ropejumps
30 s active hang
30 s plank
30 kb swings 8-12kg

8x
2min ON/2min OFF

A) 20 DB Snatches + Max Cal SkiErg
B) 20 Box Jump Overs + Max Cal BikeErg
C) 20 Wall Balls + Max Cal Row
D) 20 KB Swings + Echo Bike