For time with a partner:

10-20-30-40-50
DB Hang Squat Cleans@ 2x22,5kg/15kg
20-40-60-80-100
Double Unders
20-30-40-50-60
Calories Row
Timecap: 30 mins
*One person works. Split evenly.

Olympic weightlifting technique

Harjoittele kaikessa rauhassa tempausta ja työntöä. Voit keskittyä tunnin ajan vain toiseen oly-nostoon. Go by feel!

GYMNASTIC STRENGTH

4 rounds, rest as needed

1) 3-8 Russian Dip
2) 10m Weighted Bear Crawl (use 2 DB )
3) 5+5 Single Arm KB/DB OHS

RPE 3+ to 4

Kelly prog. 3
3 Rounds
400-600-800m Run
25 Box jump
25 Wall ball
1 min Rest

AMRAP 6 min
9 Tough Ring Rows
9 Push-ups -> box
12 Box Jump Overs 24/20

Rest 3 minutes

AMRAP in 4 minutes
6 Tough Ring Rows
6 Push-ups
9 Box Jump Overs 24/20

Rest 4 minutes

AMRAP in 3 minutes
3 Tough Ring Rows
3 Push-ups -> box
6 Box Jump Overs 24/20

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 1-2 Skin the Cat
2) Banded Pull-Apart, tempo 5010
3) 10-30sec L-Sit

RPE 3 to 4

KB Curls: 4 x 10. Rest 60s.

"5 Rounds for time :
5 Partner Deadlift @150/120/100kg
10 Synchronized Bar-facing Burpees
20 Partner Sit-ups

TC: 15 min."

EMOM 16

Even : 1 x Heavy Thruster@Climbing 1RM
Odd : 1 x Leggless Rope (siilissä kolme)

3rds
3s Plank Hold
3s Side Plank R
3s Star Hold R
3s Side Plank R
3s Plank Hold
3s Side Plank L
3s Star Hold L
3s Side Plank L
3s Plank Hold

rest 30s btw rds