Author: The Black Book

For time: 50 Db Snatch 20/15 50 Push-up 50 Plate step ups 20/15 (60/50cm) 50 Push-press 20/15 50 Sit-up 50 Jumping pull-up

DELOAD WEEK Team workout 10 minutes of wallballs 10 minutes of rope climbs 10 minutes of erg calories In teams of 4. One works at a time.

DELOAD WEEK muscle snatch complex snatch pull complex Tall snatch complex power snatch complex 3- position snatch Kari N.

DELOAD WEEK Partner workout, 4 rounds: A. run 600 B. row as many calories as possible Ville S. & T-J M.

Muscle-up 5 Rounds of: 10 toes to rings 4 muscle-up 6 ring dip rest 2 minutes scaled 5 Rounds of: 10 dip bar knee lifts 4 strict pull-ups 6 dips Aura K.

DELOAD WEEK Front Squat 5 x 5 reps at 60% of your 1RM front squat. 3 rounds: 8-12 reps one-legged romanian deadlift db cyclist squat banded hip thrust Eveliina K.

DELOAD WEEK Handstand / handstand push-up 5 Rounds, every 3 minutes: 300m run max unbroken set of handstand push-ups Marko V.

“Deadlift & Run” run 300 21 deadlift 100/70 run 300 15 deadlift 100/70 run 300 9 deadlift 100/70 run 300 Compare your score. Teemu V. & Ville K.

Shoulder press 1RM 4 sets of 1 hang clean + 2 split jerks at 80% of your 1RM clean & jerk. Jimmy F.

Max repetitions muscle-ups / ring-dips / dips Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups,...