Author: The Black Book

“ANGIE”

FOR TIME:
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

COMPARE YOUR SCORE

Mirka Henriksson won gold at Turun Tuomiopäivä 2020 in Inivitational group!
Pic: Turun Tuomiopäivä

OVERHEAD SQUAT
5-5-5-5

FOR TIME:
21-15-9 REPS OF
POWER SNATCH 50/35KG
OVERHEAD SQUAT 50/35KG

30 MINUTE AMRAP OF,
BUY IN:
300 DOUBLE-UNDERS
150 ROW ERG
THEN AS MANY ROUNDS AS POSSIBLE IN REMAINING TIME OF,
60 KETTLEBELL SWINGS
45 WALLBALL 20/14
30 BURPEE

TEAMS OF THREE. ONE WORKS AT A TIME.

2 ROUNDS:
3 CLEANS + 1 SPLIT JERK AT 70% OF YOUR 1RM CLEAN AND
JERK.
2 CLEANS + 1 SPLIT JERK AT 80%.
1 CLEAN + 1 SPLIT JERK AT 85%.
1 CLEAN + 2 SPLIT JERKS AT 80%.
1 CLEAN + 3 SPLIT JERKS AT 70%.

PARTNER WORKOUT
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
20 DB PUSH-PRESS 22,5/15’S
16 PUSH UPS ON DUMBBELLS
12 DB HANG CLEANS 22,5/15’S

SPLIT REPETITIONS HALF.

DB BENT ROWS
3 X 10

EVERY 3 MINUTES FOR 5 ROUNDS:
20/15 CAL ROW
15 TOES TO BAR

FINISHER:
3 X 20 DB SIDE BENDS / SIDE (22,5/15KG)
RECOVERY ROW WHILE PARTNER DOES BENDS.

BACK SQUAT
5-5-5-5-5

VARIED STANCE BACK SQUAT
3 X 20 REPS AT 40% OF YOUR 1RM BACK SQUAT

REST 2 MIN BETWEEN SETS

3 ROUNDS FOR TIME:
800M RUN
15 L-PULL-UP
30 DB SNATCH 22,5/15KG

5 ROUNDS ALTERNATING ROUNDS WITH A PARTNER OF:
15 PULL-UP
12 DEADLIFT
9 HANG POWER CLEAN
6 PUSH JERK
70/50KG